Weightlifting
Bodyweight Prep — 5 min

• Band pull-aparts: 2x15
• Inchworm to push-up: 2x5
• PVC pass-throughs: 2x10
• Air squats: 10
• Walking lunges: 10 each leg

Barbell Warm-up — empty bar, 2 rounds

• 5 clean grip deadlifts
• 5 clean high pulls
• 5 muscle cleans
• 5 front squats
• 5 push press
• 3 jerk balance

Clean & Jerk — find today's top single

• Squat clean + jerk singles, build across 6-8 singles to a heavy single: RPE 9, no misses
• Record the heaviest successful lift as C&J-Top (reference for the next 4 weeks)

Back-off

• Squat clean + jerk: 3x1 @ 90% of C&J-Top
• Push jerk from rack: 3x2 @ 85% of C&J-Top

Skill - Tän voit tehdä joko edellisen perään tai erillisenä, toisena harjoituksena ekalle päivälle
Warm-up — 6 min

• Band pull-aparts: 2x15
• Scap pull-ups: 2x8
• Ring support hold: 2x20 sec
• Hollow rocks: 2x10

Ring Muscle-Up — Hip Snap Power

• Explosive ring high pulls (violent hip extension, rings to sternum): 4x3
• Rock-back transition drill with false grip: 3x5
• RMU quality singles: EMOM 8 min, 2 RMU per minute
• Strict ring dips: 3x6

Handstand Walk — 12 min

• Ramp walks, target 9-10 m: 5-6 attempts
• Half pirouette at the end of each walk: 3 attempts

Rope Climb — 5 min

• Seated-start rope climb to 4.5 m, legs allowed after leaving the ground: 5 x 1

Session 1 — Mixed
General Warm-up — 8 min

• 4 min easy bike, row or jog
• 10 air squats
• 10 push-ups
• 10 band pull-aparts
• 5 inchworms
• 2 x 20 sec build-ups on the bike at ~80%

Mixed Test Practice — 2024-style, for time (10 min cap)

• 2 rope climbs
• 3 rounds: 15 Wall Balls (9 kg) + 15 Power Cleans (50 kg)
• 2 rope climbs
• 2 rounds: 12 m Overhead Plate Lunge (20 kg) + 5 Wall Walks
• 2 rope climbs

• Record finishing time and where it broke down

Session 2 — Bodyweight Skills (low fatigue, quality reps)
Skill Circuit — 3 rounds, 15 min total

• 6 Pistols each leg (heel elevation allowed)
• 4 Deficit HSPU (10 cm riser)
• 8 Burpee Box Jump-Overs (60 cm), step down
• 10 Toes-to-Bar

Wednesday — Endurance
General Warm-up — 10 min

• 5 min easy bike or row
• 10 leg swings each leg, 10 arm circles each direction
• 2 x 30 sec at ~80% on the first machine

Endurance Test Practice — 2024-style, split

• 2 rounds: 2000 m BikeErg then 1000 m Row (move to the rower within 20 sec)
• Rest 3 min between rounds

• Pace: even splits at RPE 8; record each split

tässä on tarkoitus mennä laktaattikynnykselle eli reippaasti vauhtikestävyyden puolella pitäs olla sykkeet. Tähtää siten, että on vauhtikestävyyden ja maksimin rajalla ja lähellä rajaa, mutta saat hengitettyä koko ajan.

HSW Finish — 8 min

• Ramp walks, easy: 4 attempts
• Backward walk: 2 attempts

Core Stability — 3 rounds

• 40 sec hollow hold
• 10 weighted plank shoulder taps each side
• 10 band anti-rotation presses each side

Session 1 — Weightlifting (Snatch)
Bodyweight Prep — 5 min

• Band pull-aparts: 2x15
• Inchworm to push-up: 2x5
• PVC pass-throughs: 2x10
• Air squats: 10
• Walking lunges: 10 each leg

Barbell Warm-up — empty bar, 2 rounds

• 5 snatch grip deadlifts
• 5 snatch grip RDLs
• 5 muscle snatches
• 5 snatch grip high pulls
• 5 overhead squats
• 3 snatch balance

Snatch Complex — find today's top

• Complex = 1 Snatch + 1 Hang Snatch (anyhow, no drop between)

• Build across 6 complexes to a heavy one: RPE 9, no misses
• Record the heaviest as Snatch-Top

Back-off

• Power Snatch: 3x2 @ 80% of Snatch-Top
• Overhead Squat: 3x3 @ heavy, RPE 8

Session 2 — Deadlift + Pulling
Warm-up — 6 min

• Easy bike or row 4 min
• Band pull-aparts: 2x15
• Empty bar deadlifts: 8

Deadlift — find today's triple

• Build to a heavy triple at RPE 8 (1RM on record is 120 kg, so expect about 100-105 kg)
• Record as DL-3RM
• Then 2x5 @ 80% of DL-3RM

Kolmelle 3RM nostolle on paikka tuloksissa, ja kaksi viimeistä on varattu 5 toiston sarjoille

Weighted Pull-ups

• 4x4, moderate

Sled Backward Drag

• 3x25 m, moderate

Friday — Skill + Power
General Warm-up — 10 min

• 5 min easy bike or row
• Band pull-aparts: 2x15
• 5 kipping swings + 3 C2B + 2 bar muscle-ups
• 2 x 20 sec build-ups on the bike

Skill Test Practice — 2023-style, for time (9 min cap)
4 rounds for time

• 1 Pull-over + 1 C2B + 1 Bar Muscle-Up
• 50 Double Unders
• 15 m Handstand Walk

• Record time

Rest — 10 min

Power Test Practice — 2025-style, for time (5 min cap)

• 30 Chest-to-Bar Pull-ups
• 20 Double DB Thrusters (20 kg each)
• 400 m BikeErg

• Record time

Session 1 — Strength
Warm-up — 8 min

• 5 min easy bike or row
• 10 air squats
• 10 good mornings with empty bar
• 5 empty bar back squats
• 5 empty bar front squats

Back Squat

• 4x4 @ 82% (~78 kg)

Front Squat

• 3x3 @ 80% (~68 kg)

Shoulder-to-Overhead Ladder

• 10 reps @ 40 kg
• 8 @ 45 kg
• 6 @ 50 kg
• 4 @ 55 kg
• 2 @ 60 kg

• Rest 90 sec between steps

Weighted Carry — 3 rounds

• 40 m Yoke or Farmers, heavy

Session 2 — Zone 2 + Mobility
Zone 2 — 45 min

• Easy bike, row or run, conversational pace

Mobility — 15 min

• Hip flexor / couch stretch: 2x60 sec each side
• Thoracic extension over foam roller: 2x10
• Shoulder dislocates: 2x15
• Pigeon pose: 2x60 sec each side