Category: Yleinen

3 ROUNDS:
IN 5 MINUTES,
RUN 600M
REMAINING TIME
1ST ROUND BURPEE PULL-UPS
2ND ROUND DEVILS PRESS
3RD ROUND BURBEE BOX OVER

Eveliina Kasula oli Sawotta-kisojen naisten sarjan 5.
Kuva: Ari Lius

HANDSTAND PUSH-UPS

4 ROUNDS EVERY 4 MINUTES:
20 BARBELL ROW
10 DB SHOULDER PRESS
5 STRICT CHEST TO BAR PULL-UP

Viime viikonloppuna kilpailtiin Savonlinnassa Sawotta-kilpailussa. RCFT:n edustus vasemmalta: Oona Lius, Venla Määttä, Tuomas Rantala ja Eveliina Kasula. Kuva: Ari Lius
Eveliina oli naisten sarjan 5.
Oona naisten sarjan 22.
Venla 24.
Tuomas miehet 40+ sarjan 4.

Paused Front Squat 5 x 3 reps at 60% of your
1RM front squat.

High Box Jumps 4 x 10 reps. Rest for two minutes
between sets.

SaliskaBailut throwback Loki

MUSCLE-UP

4 ROUNDS:
20/17 CAL ROW
UNBROKEN SET OF MUSCLE-UPS (50-70% FROM MAX REPS)
REST 2 MINUTES

Ilmoittaudu mukaan SaliskaBailuihin

Power Clean Build to a 1RM.

Then 5 x 2 reps at 80-85%
of your 1RM.

SaliskaBailut Throwback

“Helen”

3 rounds for time:
400m run
21 kettlebell swing 24/16
12 pull-up

Compare your score.

SaliskaBailut Throwback

Partner workout

As many rounds as possible in 20 minutes of:
500m-row
50 push-ups

Split repetitions as desired.

SaliskaBailu Throwback

Front Squat Build to a heavy 4RM.

Then 3 x 4 reps at 80-85%
of 4RM.

For quality:
50 heavy kettlebell swings
in as few sets as possible.

“The Joker”

Every 4 minutes for 5 rounds:
300/250m row
30 double-unders
3 power clean 80% 1RM

Henry & Stigu