Category: Yleinen

A. 3 rounds:
10 sec max hanging hollow hold
15 second rest
10 sec max hanging arch hold
15 sec rest

B. Find 1 RM weighted pull-up

C. On the minute for 12 minutes:
Odd 3-4 strict chest to bar pull-up
Even 4-6 strict leg raise from hollow
add 1 rep to each.

Back squat
3-3-3(+)
70-80-90%
add 2,5-5kg to last sets of 3’s.

“Annie”
For time:
50-40-30-20-10
Double-under
Sit-up

Compare your score

Oona L.

Weighted push-up
3 x 5

Joonas L. & Eero L.

Team workout:
As many repetitions as possible:

4 minutes rope climbs
4 minutes box step overs with dumbbells
3 minutes rope climbs
3 minutes box step overs with dumbbells
2 minutes rope climbs
2 minutes box step overs with dumbbells
1 minutes rope climbs
1 minutes box step overs with dumbbells

Teams of three. 2 Teams start from opposite movements.

Kari N.

Build to a heavy set of,
3-position clean
high hang
hang
below knee

Clean pulls
1 x 4 at 100%
2 x 2 at 105%
3 x 1 at 110%

Marko K.

Complete as many rounds as possible in 20 minutes of:
5 thrusters
7 hang power cleans
10 sumo deadlift high pulls

42,5/30

Mainsite workout

A. 3 rounds:
10 sec max hanging hollow hold
20 second rest
10 sec max hanging arch hold
20 sec rest

B. On the minute for 12 minutes:
Odd 2-3 strict chest to bar pull-up
Even 3-5 strict leg raise from hollow

C. 10 minutes alternating reps with a partner:
100 back extension
80 push-ups
60 dips
20 hinge row

Nippe

Back squat
5-3-1(+)
75-85-95% (from 90% 1RM)
add 2,5-5kg to last sets of 5-3-1.

3 rounds:
12 bulgarian squat
12 good morning
12 hip thrust with a band
12 one-leg db deadlift

3 rounds for repetitions:
3 min on 3 min off
20 bar over burpee
20 hang power snatch 30/20
20 calorie row

Teams of three

10 rounds:
30 wallball 20/14
24 toes to bar
12 db snatch 30/20