Category: Yleinen

DELOAD WEEK

Handstand / handstand push-up

5 Rounds,
every 3 minutes:
300m run
max unbroken set of handstand push-ups

Marko V.

“Deadlift & Run”

run 300
21 deadlift 100/70
run 300
15 deadlift 100/70
run 300
9 deadlift 100/70
run 300

Compare your score.

Teemu V. & Ville K.

Shoulder press 1RM

4 sets of 1 hang clean + 2 split jerks
at 80% of your 1RM clean & jerk.

Jimmy F.

Max repetitions muscle-ups / ring-dips / dips

Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.

Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc. Post starting point, finishing point, and total reps completed to comments.

Mainsite workout.

Petteri A.

“Triple 1”

For time:
1 mile row
100 double-unders
1 mile run

Compare your score.

Back Squat
6 x 8 reps at 80-90% of back squat 8RM.

Romanian Deadlift f. Deficit
5 x 10 reps at 80% of your 10RM.
Deficit at 10-20 cm / 4-8″”

Rami S.

5 Rounds
every 2 minutes:
A. 12 kb swing + 12 toes to bar
B. 12 burpee box over

“BEAR COMPLEX”

5 Rounds For Load,
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

Compare your score

Nea H.

3-position power snatch
high hang – hang – below knee
5 sets at 60-70% 1RM snatch

5 sets of,
hang pull – hang snatch – snatch
at 70-80% 1RM snatch

Pate

Row 2k for time

At 15:00
3 rounds:
300m run
10 devils press