As Many Reps As Possible in 6 Minutes Of :

2-3-4-5-6...etc.
Hang Squat Cleans 70/50kg
6 Bar Over Burpees

Add another 2.5kg to previous total (90% +2.5+2.5+2.5kg)
Please talk to the coaches if the last cycle was tough or you missed sessions!

Week 1: 65% x 5, 75% x 5 85% x 5+

Push on the last set and post reps.

5km Row / 10km Bike
Every 750m (1,500 on the bike)
3-5 Bar MU + 12 Ring Dips

Scaled 5-10 pull ups + 12 push ups

Erg at a moderate pace. Record total time.

Time cap 26 Minutes

So Every 750m get off the machine, start on the machine.

5x (5 Front lateral raise + 5 Side lateral raise) go heavier than last time

• Dumbbells on both hands
• Rest 60s. between sets

TBA

I Go, You Go
6 rounds for both:
- 10 Front squat (50% 1 RM)
- 10 Hang power clean
- 10 Bar over burpees
- 500m row (30cal AirBike)

TC: 40

EMOM x12

4x 2 power snatch + 1 snatch
4x 1 power snatch + 1 snatch
4x 1 snatch

1 x 1km soutu
50 x thruster 20kg
30 x leuka

Vertailu 4.11.2013, 31.1.2014 ja 13.1.2015.

4x6 Front Squat @ 75%

EMOM 12
1) land mine kneeling rotation
2) rear delt flyes
3) V ups
Pick reps and weight to reflect to RPE 7

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Goal & Intensity
-Strengthen rotational control, upper back stability, and core tension.
-Each minute challenges a different movement pattern with focus on controlled tension and balance.
-Slow down the tempo — feel the right muscles doing the work rather than rushing through reps.
RPE: 7 → solid effort, but you could handle two more rounds if needed.
Why: These accessories reinforce posture, shoulder health, and trunk stability — crucial foundations for long-term strength progress.