A) For Reps
‘Mary’
20min AMRAP of,
5 x HSPU
10 x Pistol Squat (alternating)
15 x Kipping Pull-up
Workout Notes:
- Pull-ups will be scaled to Ring Row.
General Notes:
- Upcoming competition in Tampere. Details HERE. Contact us if you are interested in competing.
- We now sell some stuff. T-shirts, Omega 3, Vitamin D3, Pull-up bands (in stock again), shakers and Finnish made recovery protein. Skipping rope available now! To buy this stuff please contact us!
Open Gym 16:30-20:30
What to do?
Coaches will be in the gym to watch, help, nurture and advise as always!
General Notes:
- Upcoming competition in Tampere. Details HERE. Contact us if you are interested in competing.
- We now sell some stuff. T-shirts, Omega 3, Vitamin D3, Pull-up bands (in stock again), shakers and Finnish made recovery protein. Skipping rope available now! To buy this stuff please contact us!
A) For Time
40m x Run
2 x Ring Muscle Up
80m x Run
4 x Ring Muscle Up
120m x Run
6 x Ring Muscle Up
160m x Run
8 x Ring Muscle Up .
B) Finisher
Workout Notes:
- Ring Muscle Up will be scaled to Renegade Row + Shoot Through.
General Notes:
- Upcoming competition in Tampere. Details HERE. Contact us if you are interested in competing.
- We now sell some stuff. T-shirts, Omega 3, Vitamin D3, Pull-up bands (in stock again), shakers and Finnish made recovery protein. Skipping rope available now! To buy this stuff please contact us!
A) For Load
Squat Clean Barbell (from hang)
5-5-5-3-3-3-2-2-2
Workout Notes:
- In between sets practice clean first pull with light weights.
- Weight should increase every set in this workout.
- Remember that rest periods are important. As the weight gets heaver, rest for longer. 3-4mins is good.
General Notes:
- Upcoming competition in Tampere. Details HERE. Contact us if you are interested in competing.
- We now sell some stuff. T-shirts, Omega 3, Vitamin D3, Pull-up bands (in stock again), shakers and Finnish made recovery protein. Skipping rope available now! To buy this stuff please contact us!
A) For Practice and Warm-up
Handstand / Headstand
B) For Reps
3 rounds of
1 minute x Push Press Barbell @ 25kg/40kg
1 minute x Russian Swing Kettlebell @ 16kg/24kg
1 minute x Box Jump @ 51cm/61cm
1 minute x Wall Ball @ 6kg/10kg
1 minute x Rest
Workout Notes:
- No rest between exercises, so you must rotate quickly. The rest is at the end of the round only.
- Score is total reps for the workout.
General Notes:
- Upcoming competition in Tampere. Details HERE. Contact us if you are interested in competing.
- We now sell some stuff. T-shirts, Omega 3, Vitamin D3, Pull-up bands (in stock again), shakers and Finnish made recovery protein. Skipping rope available now! To buy this stuff please contact us!
Rest day.
Sleep in and enjoy the company of your friends!
A) For Load
Push Press Barbell. 5,5,5,3,3,3,2,2,2
Workout Notes:
- Perform a set of V-outs between each set of Push Press.
- Weight should increase every set in this workout.
- Remember that rest periods are important. As the weight gets heaver, rest for longer 3-4mins is good.
General Notes:
- Upcoming competition in Tampere. Details HERE. Contact us if you are interested in competing.
- We now sell some stuff. T-shirts, Omega 3, Vitamin D3, Pull-up bands (in stock again), shakers and Finnish made recovery protein. Skipping ropes coming soon! To buy this stuff please contact us!
