6x
Start new every 6th minute

A) 1K Row
B) 1K SkiErg
C) 60/48 Cal Echo Bike / 2K BikeErg

Warm-up: 5 min Assault bike + movement prep

A: 6xEvery 5 min:

A:21/18 cal Assaultbike + 15 Bar facing burpee + 9 Db Snatch 70-90lbs/40-60 lbs
B: 21/18 cal Assaultbike + 15 Box jump 30/24 + 9 Kb swing 32-40kg/28-32kg

Alternate between A and B, 3 sets of A and 3 sets of B

Cool-down: Easy assault for 10 min + 1o min mobility

Maastaveto tekniikkaa 10min + 15min 4x7 maastavetoa keskittyen tekniikkaan. Painot siten, että on raskasta, mutta kaikki hyvällä tekniikalla. Lisäksi painoja nostetaan setti setiltä eli aloitus 40-50% max ja lopetus 60-70%

5x5 Bench Presses
Sets 1-3: @80%
Sets 4-5: @82-85%
- Rest 2-3min btw sets.

Chest-to-bar pull-up ladder

Rest 5 minutes

1/2 body-weight overhead squat ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

2-3rounds:

8+8 suitcase deadlift
40-60s plank hold

5 Sets of 3 @ 65 - 70%

• Bar at Knee Level

Box Step Ups w/ Dumbbells

4 x 10

Go Every 2:30

Viikko 43 (Linna Mastersseihin aikaa 5 viikkoa) (eli 3+1 ja sit pari kolme päivää treeniä alkuviikosta ennen kisoja)
Maanantai
Warm Up
3 rounds
1 min air bike
3+3 lunge elbow strech
6 inch worm with push up / push up to downdog / burpees (joka kiekka eri)
6+6 lateral box step ups
6+6 suitcase deadlifts @ add weight each round

Metcon
3-4 sets
12/15 Cal Air bike
8-12 Burpee Box Jump Over (50/60cm (facing)
6 Sandbag Clean 35-45/55-70kg
rest 1:1 bwn sets
target time is 2.5-3 min on each time. Dont start out too hot

Weightlifting
Every 2 min for 8-12 minutes (4-6 rounds) Go hard but not all out!
Odd : 10-30 double unders + 5 tng snatches @25-30/35-42.5kg
Even : 4-6 bar facing burpees + 5 tng power clean&jerks @25-30/35-42.5kg

Accessory Work
3 rounds for quality
10 Single Arm Kettlebell Sotts Press (each side) OR 10 TEMPO WALL SQUATS
10-16 Tempo Pistol Squats to band
20 Freestanding Shoulder Taps (each side) (OR Againts wall)
rest as needed

Cool down
5 min light bike erg

4 Sets Of 5 @ 60-65% of 1RM OHS

• The narrow grip overhead squat can be used to improve mobility in the ankles hips, shoulders and mid/upper back. It can also strengthen the mid/upper and reinforce good posture for snatches.