Hs hold practice

*

Gymnastic holds
5rounds: 20s on / 40s off
1) hs hold
2) chin over bar
3) top of push up
4) hollow hold

Warm Up
2 rounds
1 min ski
8 box step overs
10+10 single arm db bench press
6 burpee box step/ box jump overs
1 min ski
then rest of prepping and start workout

Metcon
2 sets
30/24 cal ski erg (masters 45+ 25/20 calories)
10 burpee box get overs 120/100 cm tai ihan vaan burpee box jump overs 60/75cm
20 double db bench press @+5-10kg weight to rx dumbbells
10 burpee box get overs 120/100 cm tai ihan vaan burpee box jump overs 60/75cm
30/24 cal ski erg (masters 45+ 25/20 calories)
rest 1:1 bwn sets
time target 8-10 min per set.

For Quality
50-100 double unders (time cap 1.5 min)
6 wall walks
5-10 bar muscle ups
15-20 strict hspu
15-20 c2b pull ups
5 wall walk
4-8 bar muscle ups
15-10 kipping hspu
15-20 pull ups
4 wall walks
3-6 bar muscle ups
50-100 double unders (time cap 1.5 min)

Bike Sprint: 8 x 10s on 20s off:
- Goal: Challenging but repeatable sprint pace each round.
+
Side Plank 3 x 30s/side; rest as needed

EMOM25:
a) double box get over (120 / 100)
b) row
c) SU (forwards, backwards, one-legged etc.)
d) bike erg / air bike / ski erg
e) rest

RPE 5-6 / zone 2 (60-70% HRmax)

15-20min mobility of coach's choice

Deadlift ( Neutral Grip )

8-8-5-5-3-3-2

Build throughout the 7 sets.

Go Every 2:30

2-3 rounds:

30+30m s.a farmer carry
30-60s plank hold

6 kierrosta

400m juoksu
50 tuplanaruhyppy, 100 yksittäistä hyypy
25 Kahvakuulaheilautus
500m Soutu/hiihto 1000m Pyörä

Aikaraja 48 min

YGIG

1min ON / 30sec OFF

100 Burpee

100 DB Snatch 15/10kg

100 T2B/K2E

100 1xKB C&J 16/12kg

200 DU / 360 SU

100 KB Swing 16/12kg

Cash out: Max erg calories until timecap

TC 42min (28 rounds)

4x 3 jerk behind the neck easy& fast
*
JERK
4x2 70-80%
4x1 80-90%

Maastaveto 3x90%

Suorinjaloin maastaveto 5x6
-noin 55%
-jokainen toisto lattiasta/stopilla

Lankkusoutu kumpparilla 3x20 / käsi

Painijan kyljet 3x15/15