For time:

15-12-9-6
thruster 40/30kg
5-4-3-2
rope climb

rest 1min after each round
.
.
Scaled For time:

15-12-9-6
thruster 40/30kg
3-2-1-1
rope climb

rest 1min after each round
.
.
TARGET UNDER 12min / TIME CAP 15min

2-3sets:

10+10 bulgarian split squat
10-15 ring row
10-15 push up

2-3SETS:

3-10 STRICT PULL UP
10+10 DB ROW
10+10 SUITCASE DEADLIFT

Handstand Strength Circuit – 3 rounds of:

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single-arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall-facing flutters
10 to 20 Handstand shoulder taps

(Rest as needed b/t exercises)
Rest 60-seconds between rounds

Options (single arm elevation leans in full handstand). Variations – back-to-wall → chest-to-wall→ box pike handstand
Options (handstand shoulder taps). Variations – back-to-wall → chest-to-wall→ box pike handstand

VIIKKO 9, HARJOITUS 2

LÄMMITTELY
5min ergo
10min:
16 dead bug
8+8 Gorilla row
10 Kasakkakyykky
5 penkkipunnerrus*
5-10 takakyykky*
*nouseva kuorma

VOIMA

Penkkipunnerrus
7x2 RPE 8-9
-2min lepo sarjojen välissä

Takakyykky
3x6 RPE 8
-2min lepo sarjojen välissä

Leuanveto
3x max reps (jos saat väh. 3 tiukkaa leukaa)
tai
3x6-10 (kuminauhalla)
-HUOM! Jos leuanvedon treenaaminen on vielä alkuvaiheessa, liikkeen voi ja kannattaa skaalata aussi-leuanvetoon tai tuettuun leuanvetoon istuen.
-1-2min lepo sarjojen välissä

Tämä viikko on viimeinen ennen kevennettyä väliviikkoa. Väliviikon jälkeen testaillaan ykköset!

Warm Up
3-5 min easy to moderate rowing, add speed as you like
then
band pulls + banded hip activation 6-8 minutes total time
then
some dynamic mobility
then
barbell warm for snatch/clean&jerk with empty barbell as you like 6-8 minutes total time

Weightlifting
flat foot snatch + flat foot hang snatch
4x2+1 reps @40-60%
Emom 8
snatch + hang snatch @65-75% of 1rm snatch

Squat clean +push press+ front squat + split jerk (pause on catch)
4x1+1+1+1@40-60%
Emom 8
clean + front squat + split jerk @65-75% of 1rm clean&jerk

Metcon Prep
2-3 sets
40 sec easy + 20s moderate + 10s fast, 20 sec walk bwn sets.

Metcon

Running
3 sets
400m run@1-2km pr pace (13.5-17 km/h)
straight to 4 min marathon pace (fast walk/light run or jog)
no rest bwn sets (total time about 16-20 minutes)

3 rounds for max reps of:
6-8 Strict Ring Pull-ups / 3 negatives / toe spotted
max rep Dips (box, ring) or scale to heavy push ups

rest 3 mins btw sets

VIIKKO 9, HARJOITUS 1

LÄMMITTELY
10-15min
1min ergo
10 Lu raise
6+6 askelkyykky taakse
5 pystypunnerrus*
8 Tng maastaveto*

*nouseva kuorma

VOIMA

Pystypunnerrus
7x2 RPE 8-9
-2min lepo sarjojen välissä

Maastaveto
3x6 RPE 8
-2min lepo sarjojen välissä

Bulgarian split squat
3x8/8 raskas
-1-2min lepo sarjojen välissä

*Tämä viikko on viimeinen ennen kevennettyä väliviikkoa. Väliviikon jälkeen testaillaan ykköset! *

3 Intervals

AMRAP 6
20/15 (cal) SkiErg
10m Sled push @ moderate*
20 Air squats
10 Handstand push-ups

AMRAP 6
20/15 (cal) Row
10 Burpees over the rower
20m DB Walking lunge @ 32.5/22.5kg
10 Strict pull-ups

AMRAP 6
20/15 (cal) SkiErg
10m Sled push @ moderate*
20 Air squats
10 Handstand push-ups
20/15 (cal) Row
10 Burpees over the rower
20m DB Walking lunge @ 32.5/22.5kg
10 Strict pull-ups

– Rest 2:00 between intervals –

• Sled weight will depend on the friction on the floor/sled. This should be a weight that allows you to push the whole 10m without stopping.

We’re dropping the volume on this week’s intervals. Avoid the temptation to go harder (RPE 7-8/10) than previous weeks, the intent here is to reduce the training stress.
Pace. The aim is to keep a “comfortably hard” pace throughout on each AMRAP. The target should be to avoid any unnecessary breaks, keeping the work unbroken as much as possible (perhaps break the HSPU and pull-ups). With only 2-minutes of rest between AMRAPs, you need to pace these appropriately (use the machines and transitions) to be consistent on your effort and score each time
Session RPE. 7-8/10, you should feel tired but not exhausted at the end of the workout.

5 Rounds for time

40 Double-unders
8 KB Hang clean and jerks @ 2 x 24/16kg
12 Toes-to-bars
16/12 (cal) Echo bike

Target time. < 14:00 CAP 18:00

Overview. Altogether this piece is 200 DUs, 40 KB clean and jerks, 60 toes-to-bars and 80/60 (cal) Echo bike. If you aim to keep the movements unbroken then the pacing happens in the transitions, cycle speed and especially on the air bike. Your 1st lap will likely be a little fast but then settle into a consistent pace. The workout will be mentally hardest in the middle (rounds 3-4), be ready to push yourself here.
Strategy. All movements would ideally be unbroken here. If you miss on the DU, take a quick breather and continue. You might need to start breaking the KBs in later rounds, if you do, keep an eye on the clock to not let the rests between sets stretch out too much. Toes-to-bars could be done in 2-3 sets from the start if they’re a limiter for you, otherwise aim for unbroken and switch to sets only as needed.
The Echo bike can make or break your workout. You’re looking for a pace you could keep for about 10:00. You can start with a short acceleration/sprint (especially on 1st round) then settle into this cruise pace. Remember you want to be able to transition right back to DUs after (so you don’t waste the time you might have gained here), pace accordingly.