Category: Yleinen

5 rounds for time:
600m run
15 kettlebell swing 24/16
15 pull-up

rest 2 minutes,
pace the rounds as close to each other as possible while maintaining as fast pace as possible

As many rounds as possible in 10 minutes of,
10 calorie row
10 kettlebell snatch (5+5 24/16)

rest 5 minutes

As many rounds as possible in 10 minutes of,
10 overhead squat 40/30
10 burpee over bar

“Macho man” -progression

Every minute on the minute for 12 minutes,
2 power clean
2 front squat
2 push jerk

Use ~60% of your C&J 1rm
This is part of a 7 week progression where weights, time and/or load will increase.

Deload week
PIKKUSALILLA TUNNIT

In teams of three,
As many rounds as possible in 30 minutes,
A. 600m run
B. 3 strict pull-up 6 hand release push-up 9 squat
C. rest

Deload week
Buddy wod

For time:
45 cal row
21-15-9
thruster 40/30
burpees

or

For time:
21-15-9
row calories
thruster 40/30
burpees

Deload week

Handstand skills

A. accumulate 3 minutes in handstand

B. handstand walk for distance in 3 minutes

A. 50 hollow rock

B. 100 hollow rock

every time you brake do 15 arch rock

Choose between A and B depending on your skill level

Deload week

Pull-up foundations

5 rounds:
10 seconds work 20 seconds rest
deadlift @40% from 1RM
ring row
russian kettlebell swing
alternating step ups
rest 1 minute

Deload week

“Macho man” -progression

Every minute on the minute for 35 minutes,
3 power clean
3 front squat
3 push jerk

Build up from using a bar to ~30% from your c&j 1rm (you can use one minute to change the weights). This is part of a 7 week progression where weights, time and/or load will increase.

Tabata Double-under
Rest 1 minute
Tabata Row
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.