SkiErg
2 x 1km (fast) 3min rest btw sets
4 x 500m (faster) 3min rest btw sets
6 x 250m (fastest) 3min rest btw sets

• Tämä on ylimääräinen harjoitus perusohjelmointiin lisänä. Harjoitus kehittää kestävyyskuntoa sekä ylävartalon lihaskestävyyttä.
• Tee vauhdeille erot, mutta haasta itseäsi vauhdeissa. Esim. 1km 2:00/500m 500m 1:55/500m ja 250m 1:50/500m.
• Jokaisen intervallin jälkeen levätään 3min.
• Tulokseksi tulee avg vauhti/km sekä kommenttikenttään jokaisen vedon vauhdit.

4 round superset!
Ring Rows x 8-10; 1s hold 3s down. Rest 60s.
DB Reverse Lunge x 6-8 each leg. Rest 60s.

AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (24/16kg)

• MU can be done on rings or bar, mu with bands, chest to bar or pull ups. stick with one option trough out the whole amrap
• HSPU use max one abb matt
• pace your self
• shoulders will be getting the most of it

For time.

4 x 500m. Work/Rest 1:1

In 10 minutes Hang Power Snatch 2 RM

Front Squat
3 x 3 x 75%

This is class programming.

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4 rounds YGIG:
21/15 Cal Row
15 KBS 24/16kg
12 Ring Dip
9 Burpee
7,5m HS Walk

~80% HR

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If performing outside of class, have 1:1 rest.
4 rnds per athlete

Triceps Kickback: 4 x 10 each. Rest 60s.
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

4 rounds 20s. each
DU's
Ring row
high box jump
Barbell back squat jump

5x7
Increasing load
2 min rest b/w
as heave as form allows

PC 1 x 72,5-90/50-62,5 kg