Author: The Black Book

DELOAD WEEK

3 ROUNDS:
25 STRICT PULL-UPS
50 PUSH-UPS
75 DOUBLE-UNDERS

Greenhorn Challenge 2019

DELOAD WEEK

DEADLIFT 5 X 4 REPS AT 60% OF YOUR 1RM DEADLIFT

FOR QUALITY 3 ROUNDS:
20 DB/KB SIDE TILTS (10+10)
15 BARBELL SIT-UPS
10 HANGING LEG RAISES

Aarni M.

DELOAD WEEK

RING MUSCLE-UP SKILLS

4 ROUNDS
2 MIN WORK / 2 MIN REST
MAX SET OF MUSCLE-UPS /JUMPING MUSCLE-UPS
8 ROWER OVER BURPEE
AMRAP OF CAL ROW

Mari L.

TEAM WORKOUT

COMPLETE AS MANY ROUNDS AS POSSIBLE IN 16 MINUTES OF:
3 WEIGHTED PULL-UPS
6 PUSH-UPS ON DUMBBELLS
9 DUMBBELL SQUATS

TEAMS OF THREE, ALL MEMBERS OF TEAM COMPLETE ONE MOVEMENT BEFORE STARTING THE NEXT ONE.

Robin W.

BUILD TO A MAX IN:
1 POWER CLEAN + 1 CLEAN + 1 FRONT SQUAT + 2 SPLIT JERKS.

THEN 3 SETS OF 1 POWER CLEAN + 1 SPLIT JERK AT 90%OF YOUR DAILY MAX

Artur B.

3 ROUNDS 90 SECONDS PER MOVEMENT:
CAL ROW
SINGLE DB BOX STEP-UPS (60/50CM, 22,5/15KG)
WALLBALL 20/14LBS

Ira I.

COMPLETE AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES OF:
5 PULL-OVERS
20/16 CAL SKI
1-MINUTE PLANK HOLD

Greenhorn Challenge Podium
Gold: Oona Lius, O.P Lehtiö
Silver: Ilona Potinoja, Aarni Mertala
Bronze: Rasmus Kaven, Emilia Mikkola

DEADLIFT 4 X 5 AT 80%

BUILD TO 1RM WEIGHTED PULL-UP

100 PULL-APARTS

Winner of Greenhorn Challenge 2019 men Olli-Pekka Lehtiö.

2 ROUNDS:
4 MIN AMRAP:
6+6 ONE ARM DB PUSH PRESS 22,5/15
9 PUSH-UP
15 SIT-UP
4 MIN REST

Winner of Greenhorn Challenge 2019 women Oona Lius