Category: Yleinen

Team workout for time:
5 rounds for time:
30 m walking overhead db lunges 22,5/15
24 sumo deadlift high-pull 40/30
18 thruster 40/30

In teams of three. Split lunges in 10 meter sets, sdhp in sets of 8’s and thrusters in sets of 6’s.

Anniina M.

Hang Clean
Build to a 1RM hang clean. Then 3 x 1 rep at 85% of your daily max.

Power Jerk + Split Jerk 5 sets of 1 power jerk + 1 split jerk at 80-85% of your 1RM
clean & jerk.

Jenni H.

Partner workout,

For time:
120 calories ski
100 overhead squat 20/15
60 handstand push-ups

Niin H.

A. 4 rounds:
15 second hollow rock
15 second arch rock
30 rest

B. On the minute for 12 minutes:
Odd 3 – 5 rep pull-up, paused / 10 gymnastic kip
Even 3 – 7 toes to bar / heels over hips
add 1 rep to last weeks set

C. As many repetitions in 10 minutes alternating with a partner:
160 push-up
80 dips
40 strict pull-up

3-3-3(+)
70-80-90%
add 2,5-5kg to last times sets of threes.

Seated Box Jumps 5 x 3 reps

Chinese plank
1 set max hold (cap 5 min)
2 sets at 50% max hold
rest 2 min / btwn

Marko V.

5 Rounds:
1 min on 1 min rest
A. 15 KB swing + amrap double-under
B. 12 DB push press + amrap double-under

Team workout,

3 rounds for time of:
90 dumbbell hang clean & jerk 50/35lbs
90 calories ski erg

Teams of three, split repetitions as desired.

Anttoni A.

Every minute on the minute for 20 minutes:
1 hang snatch
1 below knee snatch
1 snatch

at 60% 1RM snatch

Teemu V.

4 rounds:
3 minutes of,
shuttle run
3 minutes of,
5 push-up
10 squat
15 sit-ups

Rita S.

Winter war qualification workout 4