Treeni 3
Warm Up
4x45s on/15s off cardio work
then
10+10m karhukävelyt + 10m mittarimato + 10m tinasotilas + 10m askelkyykyt kierto etujalan puolelle
5+5 kyykky venytys + 10-15 laparullausta tangossa roikkuen + 10/10 käsien pyöritykset eteen&taakse
paikat valmiiksi ja tekemään

WOD
Part 1
3 rounds
40s easy/20s mod/10s fast cardio
8+8 bulgarian split squat
8+8 single arm db bench press
8-12 abmat sit ups + 20-30 flutter kicks

Part 2
40s easy/20s mod/10s fast cardio
8 ankle elevated rdl
8+8 single arm db/kb row
12 shoulder taps + 24 mountain climbers

Part 3
40s easy/20s mod/10s fast cardio
6+6 windmill
12-16 weighted cossack squats
8-12 supermans

MEDIUM HEAVY WEEK 7/9

WARM UP kesto yht. n.15min

1-2 rounds

8-10 HALF KNEELING pos. front foot elevated SNATCH to JERK grip PRESS *keppi/painotanko

5 DOLPHIN PLANK & LATERAL BRIDGE w/ 5x GLUTE & 5x ADDUCTORS RAISES *both side

3x ASSISTED COSSACK SQUAT & PISTOL SQUAT *both side

2-3× 3 FOOT WORK DRILLS *kyykkyyn nopealla jalkojen levityksellä (lähellä lattiaa), korsetti tiukkana

--

2x 5+5 1-ARM FRONT RACK ELBOW ROTATION + 10 RDL

FRONT SQUAT + PUSH PRESS + OHS + BACK SQUAT + PUSH PRESS + OHS + GOOD MORNING SQUAT DROP SQUAT JERK + FRONT SQUAT + POWER JERK + OHS + SOTS PRESS

2x FS & PP + FS & PWR J + FS & SJ + 1+1 FS & SPLT J

5 DIP & DRIVE (DD) +
2x1+1 DD & PP + 2x1+1 DD & PWR J + 2x1+1 DD & SJ +
2x1+1 DD & SPLT J *both side

2+2 STEPPING SPLIT JERK +
2+2 JERK from SPLIT *behind the neck +
2+2 JERK from SPLIT +
2+2 SPLIT JERK *close eyes

---

TALL POWER SNATCH + TALL SNATCH
2×2[1+1]@bb pal 1min

---

SNATCH
6x1@80% pal 2min

---

CLEAN+ SPLIT JERK
6[1+1]@80% jerk-% pal 2min

---

JERK SUPPORT *hold 3sec split position, both side
1+1@up to 97+% pal 2min

---

---

WL BEGINNERS week 2/4

2 rounds: ei keppijumppaa
5 SNATCH DROP
5 OHS
5 RDL *sn grip
5 FRONT SQUAT

--

SNATCH
10x1@RPE8 *2 quality reps reverse pal 2min

--

CLEAN + SPLIT JERK
10x1@RPE8 *2 quality reps reverse pal 2min

--

CLEAN PULL *full foot
3x3@RPE8 *2 quality reps reverse pal 2min

--

BACK SQUAT
3@up to max 3RM pal 3-4min

--

BOX JUMPS
5x2 pal 2min

---

---

ACCESSORIES 3 rounds / if you have energy (OpenGym alueella)

3+3@RPE10 ALTERNATIVE MILITARY FLOOR BENCH *DB

5 JEFFERSON CURL, BB *seiso korokkeella, lähde pyöristämään kaula-, rinta- ja selkärankaa pikkuhiljaa kohti varpaita, tangon korkeus nilkan kohdalle, ylös noustessa aktivoi pakarat - älä peruuta taaksepäin

3 SLOWLY NORDIC HAMSTRING CURL *hidas lasku alas siihen korkeuteen mihin saat pysäytettyä ja ojennettua takaisin, laita koroke eteen johon rinta hipaisee

Bar muscle up

4 rounds
1-3 bmu/ 3-5 kipping pull up
1+ 1 TGU
10 leg lifts over KB

3 x 30 banded lat. pull down

A:
“ Torohtyij” Snatch complex
1 snatch (any style)
1 snatch balance
1 snatch push press
1 Ohs

Build to daily max!
Optional : work on perfect form!

B:
For time
20 power snatch @40/25kg
5 burpee
15 power snatch@45/30kg
10 burpee
10 power snatch@50/35kg
15 Burpees
5 power snatch@55/37,5kg
20 Burpees
Timecap : 15 mins

Scale weights as needed to fit in Timecap!

With partner, divide anyway you want:

1. For time
   -80cal ski
   -120 db snatch 15-17.5kg/ 10-12.5kg
   TC10

2. For time
   -80cal AB
   -120 leg raise
   TC10

3. For time
   -80 push-ups
   -120 box jumps 60/50cm
   TC10

4. For time
   -80 wall balls 9/6kg
   -120 double KB push press 2x 12kg/ 2x 8kg
   TC10

*So every station is for time. Rest of that 10min timecap you rest. Next station starts right after first 10min. If you hit timecap, then your next station starts right away.
*bot can work at the same time.
*Score is total time used on the workouts(combined)

Every 1:00 x 12 sets:
1 power clean

– Hold a challenging weight across all sets —
around 60-90% of your 1-rep max.

EMOM x 12 MINUTES
MIN 1 - 7-10 Wide Grip Pull-Ups
MIN 2 - :45 Kneeling Banded Pull-Downs
MIN 3 - :45 EZ Cardio/Walk of your choice

Think about pulling band to sternum...replicating the ROM of the C2B Pull-Up.

3 x
5 Rounds of
30 sec RPE 4-5
90 sec RPE 7-8

3 x 10 min continuous workout (1x Row, 1x Ski and 1x Bike) with 2 min rest between workouts. Aim for consistency over the rounds. Take note of your paces.

8 min AMRAP
6 burpee box jumps 60cm/50cm
6 C2B
36 DUs

FOR TIME
10-9-8-7-6-5-4-3-2-1
Thruster @40/30kg
Wall ball @9/6kg