3 x 1 @80% of days H1
*Every 2 min

Use 80% of haviest on 4.6.
7 x every 4 min

5 x, rest remainig time
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
- score is slowest time

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Goal & Intensity:
– The goal is to build strength and movement control under heavier load.
– This is the 8th session in the cycle, so today is about executing the complex with confidence and precision.
– Completing five complexes every 4 minutes adds total volume and tests your ability to stay consistent under fatigue.
– Focus on moving efficiently through each round without compromising technique.
– Pace the early lifts and keep the transitions smooth — a calm setup sets you up for a strong finish.
RPE 8 (challenging but sustainable effort for all rounds)

Training focus & why it matters:
– Power output & barbell control under fatigue: The Bear Complex challenges your ability to link multiple barbell movements, building muscular endurance, coordination, and technical confidence.
– Ideal preparation for Open-style barbell workouts and competition performance.

partner workout
 - in 12 min row 2000 m + 50 jumping pull ups  + max reps of t2b in the remaining time
 - split the reps anyway you like

Mies/naisparille soutumatka 1800 m ja naisparille 1600 m

Deadlifts

3 - 3 - 3 - 3 - 3

100-110% of 5RM. Tavoitteena saada tuntumaa vanhaan/tulevaan maksimiin. Lepää 3 min.

3 x 20 wall facing shoulder taps. Scaled: legs on box, push-up hold taps

3 x 3-5 wall climbs

3 x 5-10m HS walk. Scaled: assisted HS walk, 5 box pike walks

3 x 5-10 ring dips. Scaled: box dips, leg assisted dips

3 x 5-10 T2B

Jokainen osio erikseen ennen seuraavaa. Lepää sen verran kuin tarvitsee, keskity tekniikkaan ja hallintaan.

10-20-30-40-50-40-30-20-10 DU´s, lepää niin kauan kuin tarvitsee, tavoitteena saada sarjat unbroken.

Jos DU ei mene suorita harjoittelua: 10-15-20-25-30-25-20-15-10 sekuntia.

400m run
15 RKBS 32/24kg
10 kipping/butterfly c2b
10 sit ups

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Goal & Intensity:
-Build aerobic base and core strength by combining running, kettlebell swings, kipping chest‑to‑bar, and sit‑ups.
-Maintain a steady pace for the full 25 minutes; movements should stay crisp without red‑lining.
-Break the chest‑to‑bars into small sets to preserve good mechanics.
Training Area & Benefit:
Gymnastics skills + aerobic muscular endurance: Sharpening butterfly technique increases efficiency on the bar, while sustained quality work boosts cardio capacity and midline control—both essential for heavier WOD days and overall performance growth.

4x6 Back Squat AHAP

Takakyykky 1,1,1,1,1

nousevat painot, tauot 2 min.

”Kelly Brown”

5 kierrosta

440m soutu
10 boksihyppy 75/60cm
10 maastaveto 125/84kg
10 seinäpallo 14/9kg

Aikaraja 30min