Warm-up (15 min)
2 rounds

• 250m easy row
• 10 Air squats
• 10/leg Walking lunges
• 10 PVC pass-throughs
• 15 Band pull-aparts
• 10 Glute bridges
• 30 sec Front rack stretch
• 30 sec Thoracic extension

Main Strength
Front Squat
Warm-up

• 10 Empty-bar front squats
• 8 @40%
• 5 @50%

Working

• 4×12 @60%

Rest: 2–3 min

Banded Seated Shoulder Press

• 4×10 @RPE 6 (~60%) (kokeile 15kg tangolla ja punasella kuminauhalla, mikäli 10 toistoa on liikaa, niin tee maksimitoistomäärä, mikä tulee per setti)

Rest: 60–90 sec

Deadlift
Warm-up

• 8 @40%
• 5 @50%

Working

• 4×12 @60%

Rest: 2–3 min

Banded Chaos Push Press

• 4×10 @55–60%

Rest: 90 sec

Accessory
3 rounds

• 10/leg Dual elevated single hip thrust
• 30 sec GHD extension hold
• 12 Ring rows
• 30 sec Hollow hold

Rest: 60 sec between sets

Optional Cool-down

• 1 min/side Couch stretch
• 1 min/side Lat stretch
• 1 min/side Pec stretch
• 1 min Banded shoulder distraction

Warm-up (15 min)
General (5 min)

• Easy row or bike

Dynamic + Prep (10 min)
2 rounds

• 10 Air squats
• 10 Alternating lunges
• 10 Push-ups
• 10 Kip swings
• 5 Light hang power snatches (empty bar)

Sprint Intervals (5 min)
Echo Bike
10 rounds

• 10 sec ON (all-out), 20 sec OFF

Focus: Max effort every interval, Keep power output consistent, Stop if output drops significantly

On–Off Intervals (20–25 min)
5 sets of 2 min on : 1 min off

• 12/10 Cal row
• 10 Burpees over rower
• Max calories on Echo bike with remaining time

Intensity: Hard but sustainable, Similar pace each round

Weightlifting — Snatch Under Fatigue (30 min)
Warm-up Sets

• 5 Muscle snatches (empty bar)
• 5 Hang power snatches (empty bar)
• 5 @40%
• 3 @50%

Main Work
12-min EMOM

• 6 Hang power snatches @55–60%

Focus: Smooth cycling, Keep bar close, Maintain mechanics under fatigue

Accessory
3 rounds

• 12 V-ups
• 10 Back extensions
• 30 sec Hollow hold

Minimal rest

Optional Cool-down

• 1 min/side Couch stretch
• 1 min Thoracic rotation
• 1 min/side Lat stretch

Warm-up

• 5 min easy row

Endurance (60 min)
Zone 2

• 20 min Run
• 20 min Bike
• 20 min Row

Intensity: Conversational pace

Mobility (30 min)
Upper body

• 2 min Thoracic extension
• 1 min/side Pec stretch
• 1 min/side Banded lat stretch

Lower body

• 2 min/side Couch stretch
• 2 min/side Pigeon stretch
• 2 min Ankle mobility

Warm-up
2 rounds

• 10 PVC overhead squats
• 10 Tall muscle snatches
• 10 Broad Jumps

Double-under Tabata
8 rounds

• 20 sec work : 10 sec rest

Focus: Relax shoulders, Establish rhythm, Stay relaxed

Main Strength
Back Squat
Warm-up

• 10 Empty bar back squats
• 8 @40%
• 5 @50%

Working

• 4×12 @60%

Rest: 2–3 min between sets

Snatch Technique
Snatch Balance

• 4×5

Focus: Fast drop under bar

Hang Snatch From Blocks

• 5×3 @50–60%

Focus: Aggressive hip extension

Accessory
3 rounds

• 15 Banded standing blackbirds
• 10/leg Single-leg RDL
• 15 Reverse hypers
• 30 sec/side Side plank

Rest: 60 sec between sets

Warm-up
3 rounds

• 10 Kip swings
• 8 Wall balls
• 6 DB snatches
• 30 sec double unders

Main
EMOM for 30 min (6 Rounds)

Minute 1: 6 Pull-ups
Minute 2: 10 Wall balls
Minute 3: 10 Alternating DB snatches
Minute 4: 6 Kipping HSPU
Minute 5: Rest

Snatch Cycling
10-min EMOM
- 3 Power snatches @50–60%

Accessory
3 rounds

• 15 Face pull + Y press
• 12/side GHD side lifts
• 15 Hanging knee raises
• 10/leg Walking DB lunges

Rest: 60 sec between sets

Warm-up
3 rounds

• 10 Scap pull-ups
• 10 Pike push-ups
• 15 Hollow rocks

Wrist prep

• 30s/direction Forearm Strecth Rotation
• 60s Wrist together Side to side
• 30s/direction Forearm Stretch Rotation, palms turned to floor

Lats activation
3 Rounds for Quality

• 15-20 Hollow Body Pull Downs
• 10-12 Parallette hollow body push downs

Bar Muscle-up Technique
3 rounds

• 10 Kip swings
• 5 Chest-to-bar pull-ups
• 8 Box Get out the Pool

BMU EMOM for 10 min

• 1 BMU every minute (voit kokeilla vimpoilla ketjuttaa max kahta)

Strict HSPU Technique

• 5×3 Abmat Strict HSPU

• 4×3 Negative HSPU, 5–6 sec lowering

Accessory
3 rounds

• 30 sec Ring support hold
• 15 Banded standing blackbirds
• 10 Toes-to-bar
• 20–30 sec GHD extension hold

Rest: 60 sec between sets

Optional Cool-down

• 1 min Wrist stretch
• 1 min Lat stretch
• 1 min Pec stretch
• 1 min Thoracic rotation