Every 3 min for 7 sets
- 6 reps @60%
- 3 reps @70%
- 2 reps @90%
- 1 rep @95-100%
- 1 rep @95-100%
- 3 reps @70%
- 6 reps @60%

Add 2,5kg every week to 1rm, but basesets are not increased until 1rm has increased 5kg.

Every 3 min for 7 sets
- 6 reps @60%
- 3 reps @70%
- 2 reps @90%
- 1 rep @95-100%
- 1 rep @95-100%
- 3 reps @70%
- 6 reps @60%

Add 2,5kg every week to 1rm, but basesets are not increased until 1rm has increased 5kg.

Every 3 min for 7 sets
- 8 reps @50%
- 5 reps @60%
- 3 reps @80%
- 2 reps @90%
- 2 reps @90%
- 5 reps @60%
- 8 reps @50%

Every 3 min for 7 sets
- 8 reps @50%
- 5 reps @60%
- 3 reps @80%
- 2 reps @90%
- 2 reps @90%
- 5 reps @60%
- 8 reps @50%

Run 200m

3:00 ergo
3 rds
- db snatch 22,5 kg
- box jump over 60 cm
3:00 sandbag carry 50/70 kg

3 rds
- ring muscle up/toes to rings
- sled pull 110/120 kg

3 rds
- 36/48 drag rope du
- 24/18 ghd sit-up
- 12 burpee over box 60/75 cm

3 rds
- bar facing burpee
- deadlift 130/150 kg

6 rounds of
- 600 meter run
- 30 meter db walking lunges 22,5 kg/2 x

3:00 sandbag carry 70 kg
3 rds
- sandbag squat
- box jump over 60/75 cm
3:00 sandbag carry

12:00
50 cal row
25 hspu/deficit
25 ghd sit-up
50 wall ball
25 ghd sit-up
25 c2b/15 bmu

100 du
100m sled push

500 m run
7 rope climb/weight vest
500 m run
21 burpee get over wall
40 m sled drag

10/12 cal echo bike
10 rds
12 deadlift
9 hang clean
6 stoh
2 x 24 kb /55/70 kg

Maastaveto/etukyykky/valakyykky
Varpaat tankoon
Köysikiipeily

Rinnalleveto
Ylöstyöntö
Takakyykky
Ylöstyöntö
Valakyykky

Tempaus
Yleisliike tangon yli käsien irroituksella

Rmu
Stoh 70kg
Boksin ylityshyppy 75cm

Kelkan työntö 15m
Kelkan veto
Hspu

Mu
Clean
Du

Mu
Hspu
Dl

Rc
Ohs

Tempaus/maasta suorille käsille
Soutu
Yleisliike tangon yli hypyllä

Rmu/pullup
Thruster 2x24/40kg
Du/tasajalkahyppy tangon yli

Köysikiipeily
Nojapuut
Pistoolit

18:00
50cal soutu
40 seinäpallon heitto
30 käsipainotempaus
20m askelkyykkykävely
10 mu/c2b
100 tuplanaruhyppy/naruhyppy

21-15-9
Soutu
Pyörä
Hiihto

Power clean
Thruster
Tempaus

C2 pyörä 2000m
Soutu 1500m
Hiihto 1000m

pc 60/50
c2b
du

du
dl 150
box jump 75

pc 75
fs
stoh

hang pc 60
fs
hspu

dl
jerk
rope

snatch
bob
du

mu
pistol
kbs

du
strict hspu
cut rc

ghd sit up with med ball
hang power clean
legless rope climb

box jump
fs
hang pc

16:00
75 double under
50 wall ball
30 toes to bar
5 köysikiipeily
30 chest to bar leuanveto
50 wall ball
75 double under

du
fs 60
hspu

2:00 cardio 30 cal row 20 cal Xebex 23 cal ski 40m sled push
11 du/40m dkb front rack carry @2x24kg
21 ghd/8 t2b/suitcasecarry/80m farmer’s walk @2x24kg
6 db snatch @22,5kg/13 pushup (hr)/12 kbs @32kg/14 dl @62,5kg
12 bjo @24”/8 box jump @24”/devils press/10m walking lunge db oh carry @22,5kg
3 c2b/bmu

Weightlifting
- @80-90%

EMOM
- accessory @80-90%

Every 3:00 for 5 sets
- 6+6 bulgarian split squats @70-80%

Midline

Every 2:30 for 10 sets
Odd: 6 push/pull compound lift @70-80%
Even: 6 pull/push compound lift @70-80%

Every 1:30 for 6 sets
Odd: 6 pull/push accessory
Even: 6 push/pull accessory

Metabolic conditioning

Weightlifting
Every 3:00 for 5 sets
- 3 reps @70%
- 2 reps @90%
- 1 rep @95-100%
- 1 rep @95-100%
- 3 reps @70%

Add 2,5kg every week to 1rm, but basesets are not increased until 1rm has increased 5kg.

Compound lift (maximum)
Every 3:00 for 5 sets
- 3 reps @70%
- 2 reps @90%
- 1 rep @95-100%
- 1 rep @95-100%
- 3 reps @70%

Add 2,5kg every week to 1rm, but basesets are not increased until 1rm has increased 5kg.

Compound lift (assistance)
- 5 reps @60%
- 3 reps @80%
- 2 reps @90%
- 2 reps @90%
- 5 reps @60%

Midline

Every 3:00 for 5 sets
- weightlifting complex @70-80%

Every 3:00 for 5 sets
- 1-3 compound lift @90-100%

Every 3:00 for 5 sets
- 1-3 compound lift @90-100%

Midline