Category: Yleinen

Team workout

For time:
150 box jumps, 30-in. box
150 kettlebell swings, 2 pood
150 knees-to-elbows

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