Ohjattu palauttava harjoitus

Strength (load) 

Front squat clusters:

4 sets of 3-3-2-2.

:30s rest between sets. 3:00 min rest between rounds.

As heavy as form allows. 

Metcon (reps) 

3 Rounds, AMRAP each round:

1:00 min Pull-ups

1:00 min Wallball shots 20/14lb

1:00 min SDHP with KB 36/28kg

1:00 min Sit-ups

1:00 min Calories row

1:00 min Rest

Strength (load) 

Build up to a heavy set of 6 push press’ in 12 minutes. 

Then 3 sets of 6 @ -10-5kg. Rest 2:00 min between sets. 

Skill – Double-unders

Metcon (time) 

“Annie” 

50-40-30-20-10 of: 

Double-unders

Sit-ups

Timecap: 12 minutes

Metcon (quality) 

With running clock: 

0:00-20:00 minutes bike erg. Every 5:00 stop and do 50 KBS. 16/12kg.

20:00-40:00 minutes row erg. Every 5:00 stop and do 35 box step-ups. 20-24” box. 

Metcon (reps)

With partner AMRAP in 16 minutes of:

P1) 12 Deadlifts 80/55kg

12 Box jumps 24/20”

P2) Max calories row

*You go, I go

Metcon (time) 

“Barbara”

5 Rounds for time: 

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air squats

Rest 3:00 min between rounds. 

Timecap: 35 minutes

Ohjattu palauttava harjoitus

Strength (load) 

Front squat clusters:

4 sets of 3-3-2.

:30s rest between sets. 3:00 min rest between rounds.

As heavy as form allows.

Metcon (reps) 

AMRAP in 22 minutes of:

6 Rounds (each) of: 

12 Pull-ups

15/12 Calories row

*You go, I go

Max reps SDHP with KB in the remaining time 36/28kg

Strength (load) 

Build up to a heavy set of 8 push press’ in 12 minutes. 

Then 3 sets of 8 @ -10-5kg. Rest 2:00 min between sets. 

Metcon (reps) 

AMRAP in 5 minutes of: 

10+10 1-arm DB push press

8 Burpees over DB

*Choose a moderate to heavy DB. 

Skill – Handstand & Handstand walk

Metcon (quality) 

2 Rounds of: 

5:00 min row erg

5:00 min box step-ups 24/20”

5:00 min bike erg

5:00 min 15/15 DB hang snatch + 30 Double-unders

Strength (load) 

5 Sets of

6 Deadlifts + 6 Seated box jumps. 

Rest 2:00 min between sets. 

*Choose a heavy weight & high box. 

Finisher: 

5 Rounds, :30s on/:30s off

Russian twists with plate or medicine ball.