Category: Yleinen

2-position cluster
work up to a heavy set
below knee – hang

As many rounds as possible in 20 minutes:
10 calories erg
10 burpee

Partner workout. Alternating movements.

“Karen”

150 wallballs for time
20/14

Compare your score

20 reps deadlift at 50% or less from estimated 1RM
add 2,5-5kg from the last time

then every 5 minutes for 3 sets,
10 deadlift at the same weight

If you have reached a point where you think 20 repetitions is no longer possible, change the first set to 10 reps and the last 3 sets at 70% from the first 10 reps.

3 rounds for time of:
50 double-unders
40 sit-ups
30 push-ups

Deload week

Every 30 seconds for 16 rounds:
1. power c&j
2. squat clean + split jerk

Go light and technical.

As many rounds as possible in 10 minutes of,
5 Pull-up
10 Push-up
15 Squat
20 Cal erg

Deload week

Muscle-up technique

5 Rounds for quality,
1 skin the cat on rings (go slowly and stretch)
1 one-arm hang, both arms
1 set of lying shoulder dislocates
1 set of standing shoulder extension

You can decide on the reps, make it slow and technical.

Deload week

Pistol technique

For quality:
22-18-14-10
banded hip thrust
one-legged deadlift
goblet squat

Deload week

Partner workout, with three stations.

15 minutes of,
300m run
db waiter walk

15 minutes of,
50m kb rack carry
50m sprint

15 minutes of,
20 walking lunges
20 ring row
calories rowing