Author: The Black Book

Pariskaba event 3

Total repetitions:
0:00-2:00 A. wallball 20/14
2:00-4:00 A. deadlift 115/80
4:00-6:00 B. wallball 20/14
6:00-8:00 B. deadlift 115/80
8:00-10:00 A/B toes to bar
10:00-12:00 A/B handstand-push-up

Pariskaba event 4

As many repetitions as possible in 10 minutes:
Snatch ladder
30 double-under buy in (90 single)
10-9-8-7-6-5-4-3

Weights:
30-40-50-60-70-80-90-95 men
25-30-35-40-50-55-60-65 women

Instructions and standards for events 3 and 4.

Kaisa J.

Muscle Snatch + Tall Snatch+ Snatch balance +Sots Press (3+3+3+3) x 3

Build up to a heavy snatch 1 RM

Henkka H.

Every 3 minutes
4 rounds:
5 muscle-up / ring dip
6 hang squat clean 80/55

Terhi J.

Partner workout,

As many repetitions as possible in 30 minutes,
30 cal erg
30 db box step over (15/10kg)
30 cal erg
30 db push-press
30 cal erg
30 pull-ups

Gina T.

10 rep deadlift +2,5-5kg
3×10 at 70%
or
10 rep back squat +2,5-5kg
3 x 10 at 70%

3 Rounds:
6+6 box step up
8+8 one legged hip thrust
10 KB tempo deadlifts

Bette E.

Partner workout

As many rounds as possible in 20 minutes of:
A. Run 600m
B. Row 300m + remaining time burpees over rower

Annika H.

HYVÄÄ JUHANNUSTA!

Ei ohjattuja tunteja. Avoin sali normaalisti.

Iiro Lius was 34th in Sawotta 2018 mens category.

For time:
100 double-under
40 db snatch
75 double-under
30 db snatch
50 double-under
20 db snatch

Nea Hukkinen was 34th in Sawotta 2018 womens category. She won this thruster event.

4 rounds:
1 min erg
1 unbroken set of shoulder press 50/35
rest 2 min

Lauri Friberg was 25th in Sawotta 2018 mens category.

3 Rounds:
10+10 db front rack reverse lunge
12 banded hip thrust
10 KB front rack tempo squat

20 rep deadlift +2,5-5kg
3×10 at same weight
or
10 rep back squat +2,5-5kg
3 x 10 -5-10kg

Venla Määttä was 22nd in Sawotta 2018 womens category.