Rest day

Rest day: Recovery work and mobility

99% chance of gains

3 rounds
30 kb swing s
80m d-ball / kb front rack carry
– rest as needed between rounds

Oodi painavien esineiden nostamiselle ja laskemiselle

Deadlift 2 x 6 + 2 x 4.

No touch 'n go's. Do deficit deadlifts if you did them last time.

Rest day

Rest day: Recovery work and mobility

ENDURANCE VKO 8

VKO 8
Leg Burner:
6rnd: 20cal erg bike/assault bike + 40m sled push (juoksemalla)
– rest 3min btw sets
-Joka kierros kovaa!!
-Kelkka tyhjänä tai vähän painoa että liikkuu juosten ripeästi.
-Pitää tuntuu pahalta jaloissa.

Gravity versus you

Back squat 2 x 2 + 4 x 4

Heavy two's but no max attempts. The fours on the same or a bit heavier as the last weeks three's.

Nopeita liikkeitä tajunnan rajoilla

4 x 2min rounds
20-25 wall balls
+ rest of the time farmers walk

No rest between rounds, when the clocks beeps it's wallball fun time straight again.

For those about to jerk (we salute you)

Jerk 2 x 2 + 4 x 3

Same variation (push or split jerk) as before. Heavy two's, but don't you dare to fail. On the three's we are trying to find beautiful technicality and ballet like grace.

Tämä metcon on hyökyaalto ja nyt se vyöryy rantaan

15min amrap
– 10 cal row
– 8 burpees
– 2 rope climbs

Rest day

Rest day: Recovery work and mobility