Warm Up
2 rounds
2 min rowing
20 banded monster walk + 15 banded air squat (nauha nilkkojen yläpuolella)
10/10 single arm band row + 10/10 single arm banded chest press (kuminauha tolpassa, seisten)
20 v-ups

Metcon
1000m row @5km pr pace (s/m 23-27)
rest 2 min
4-5x500m row @1-2km pr pace (s/m 28-34)
rest 1 min bwn sets

Strenght
Bench Press 5x5reps @70-80% of 1rm (vika sarjallakin pitää jäädä vielä 1-2 varastoon)
perform 5 weighted chin ups @30-50% of 1rm right after bench press
rest 2.5-3.5 min bwn sets

Accessory Work
3-5x6-8 strict ring dips with 1s pause / Ring Muscle Ups x 3-5 reps
3-5x8-10 barbell bicep curls
3-5x20-30 weighted russian twits @5/10kg+ 8-12 knee tucks
rest as needed

• Stay below 75% of 1RM Snatch. NO FAILS!!!!
• Focus on technique & speed under the bar

21 deadlifts (47,5/70 kg)
3 rope climbs

Scaled WOD
4 rounds for time:
15 deadlifts
5 pull-to-stands

3 rounds
10 barbell strict press behind neck
8 + 8 Bulgarian squat: quad focus

3 rounds
10 barbell narrow grip bench, legs up
20 banded hamstring

3 rounds
10+10 standing banded leg adduction
15 box dips

AMRAP 12

6 Deadlift 70/50kg
20 Jumps Over Barbell
10 Wallball Shots
10 Push-Ups

Rest 0:30 after each rounds

Warm Up

3 times with cardio machine
40s easy, 20s moderate, 10s fast, rest 20 sec about
then 2 sets
5+5 lunge + streching + 5 pause wall squats
:30 Push Up Plank
5 Pike Push Ups
5+5 single arm kb squat clean
5+5 single arm kb push press with 2s hold at top on each rep
10 alt leg v-ups

Strenght

Push Press 3x5 and 2x3 reps@50-55-60-65-70% of 1rm
rest 1.5-2.5 min bwn sets
Squat Cleans 3x3 and 2x2reps@50-55-60-65-70% of 1rm
rest 1.5-2.5 min bwn sets

Metcon
Every 3 min for 15 minutes (5sets)
4-6 double kb hang power clean + jerk @2x12-16/20-24kgs
8-12 kipping or butterfly pull ups
12/15 standing bike erg

Accessory Work
3 sets
8/8 curtsy lunges
8/8 single arm db row
8/8 windmill
rest 1-2 min bwn sets

EMOM 30

A.
1. Row for Calories
2. Double DB Reverse Lunges (farmers hold)
3. Burpee over Rower
4. Shuttle Run
5. Rest

B.
1. Bike for Calories
2. Double KB Thrusters (light KB's)
3. Burpee over line
4. Shuttle Run
5. Rest

35min for quality w/ partner:
a) machine @ zone 2
b) 5 seated box jump
3+3 turkish get up + windmill
8+8 OH landmine cossack squat
60s mobility of choise

Treenin flow: toinen pareista aloittaa a:sta, toinen b:stä. Paikat vaihtuvat, kun b tehty kierros läpi.
Tarkoitus: Pysytellään PK-sykkeillä (~60-70% HR max), keskitytään hyvään laatuun.

Esimerkkejä mobility-pisteelle: Rullailu, scorpion, cobra-downward dog flow, perfect stretch, enkelit seinällä...

Warm Up
2 rounds
2 min cardio machine
20 banded monster walk in place + 10 band glute bridges
10-15 goblet squats
:30 Wall Walk Hold
then some squat/front rack/Oh mobility and start strenght part

Strenght
Front Squat 15-12-9-6-3 reps, buiding in weights
rest 2-3 min bwn sets
Split Jerk From Rack 3x3 and 3x2 reps, building in weights
rest 1.5-2.5 min bwn sets

Accessory Work
3 sets
8 single arm db/kb push press R
8 single arm db/kb oh walking lunges R
8 single arm db/kb push press L
8 single arm db/kb oh walking lunges L
rest 1.5-2.5 min bwn sets

For 40mins
20 Cal Row
10m Bear Crawl Low Hips
10 Wall Slides
10 Single Leg Cone Touch

• This workout is to be approached at an easy to moderate pace.
• Afterwards you will feel more energised
• Times/rounds/reps/movements are all flexible, so adjust as you wish to get a good feeling.