"Ahnuld"

4 rounds of:
– 10 shoulder press
– rest 60sec
– 12+12 db single leg deadlift
– rest 60sec

3-4 rounds harder better faster stronger

3-4 rounds for all out effort:
– 10 thruster 50/35kg
– 10 bar over burpee
– rest 2min between rounds

Rest day

Rest day: Recovery work and mobility

ENDURANCE VKO 16

ODD OBJECT WORKOUT

200m sled push
150m farmers walk
100m D-ball / yoke carry / front rack double KB carry
50m overhead plate walking lunge
100m D-ball / yoke carry / front rack double KB carry
150m farmers walk
200m sled push
*between every movement 20reps ab-mat sit-ups.

• Painot saa olla melko raskaat, ei ole tarkotus kantaa koko matkaa unbroken

Bulgarian pull-ups

4 rounds of:
– 12+12 bulgarian split squats
– rest 60sec
– 6-8 strict pull-ups
– rest 60sec

Don't stop me now – running is such a good time

12min amrap of
– 2 rope climbs
– 10 box jumps
– 200m run

Advanced, do the one below

12min amrap of "Mary"

• 5 hspu's
• 10 pistol squats
• 15 pull-ups

Bench press

Bench press 4 x 12
– rest 2min between sets

1, 2, 3 ROW!

row 4-6 x 30sec for meters
– rest as needed between efforts

Power clean + Clean

8 x Power clean + clean (2+1)

No touch and go's!

Front squat 2's

Front squat 2-3 x 2

Do a couple of heavy sets. This is not a PR hunt, this is to keep your body from not forgetting what squatting heavy is.