Warm Up
3x40sec easy/20sec moderate/10sec fast cardio, rest 20s bwn sets
then 2 rounds
6-10 HR push ups
:30 Plank Hold
6-10 kb swings
:30 active bar hanging

Strenght
Bench Press 10-8-6-6 reps @climbing up on weights
perform 8-10 reps of kb swings right after
rest 2-3 min bwn sets

Metcon

15 min amrap with partner
24/20 calories of rowing or 20/15 calories air bike
20-24 db bench press
20-24 ring rows
20-24 syncro weighted ukraine twists
you go, i go! except midbody movement.

Partner workout (Yg,Ig)

Every 12 mins x 3 sets
800/700m row/ski/ x2 bike
60 DB Thruster @2x22,5/15kg
40 renegade row (20/20)
20 burpee pull up
10 wall walk
Remaining time is rest!

Goal : sub 10 mins /set ,

30s on / 15s off x8:
a) WB
b) burpee

HUOM! Voit tehdä kumman tahansa version päivän metconista kaikilla tunneilla

Push Press

3-3-3-3-3-3, building

Go Every 2:30

5x 5min work/1min rest
5min Row
– rest 1min.
5min Air bike
– rest 1min.
5min run (juoksu sisällä)
– rest 1min.
5min ski
– rest 1min.
5min C2 bike
– rest 1min.

Tessa Borodulin

Kippi, kippileuka & perhoset

2 sets:
Burgener Warm-up (3-5 reps at each position)
- Down and Up (speed through the middle)
- Elbows High and Outside (bar close)
- Muscle Snatch (strong turnover)
- Snatch Lands 1/4, 1/2, full squat (footwork)
- Snatch Drops (footwork)

Tessa Borodulin

Leuanveto (myötäote) 5x5 *Every 2:30
Etukyykky 4x8 @65% *Every 2:30

Emom 12:
1: 12 Barbell Bent Over Row
2: 8+8 Bulgarian Split Squats (DB)
3: 30s. Hollow Hold
4: Rest

For time

1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
Thrusters @ 70/47.5kg (155/105lbs)
Strict pull-ups
Bar-facing burpees

Time cap. 15:00

– Rest 10:00 –

For time

50/35 (cal) Echo bike
30m Handstand walk
50 GHD sit ups
30m Handstand walk

Time cap. 10:00

Overview. Two very different pieces. Part A is a grind where barbell cycling, strict pulling, and burpee efficiency must be managed as volume climbs. Part B shifts to higher-output with skill and core endurance, get through the bike, then stay composed on the walks and GHDs.
Strategy.
Part A – Aim to keep the thrusters unbroken as long as you can but don’t get too deep in the hole before the big sets at the end. Keep pull-ups tight and efficient, aiming for quick sets (consider quick singles). Burpees are where it’s easy to lose time for no reason, stay moving with a steady cadence. Avoid spiking the heart rate too early so you can keep moving in the end.
Part B – The bike is where you set the tone for this piece, push but don’t empty the tank. Move straight into the first handstand walk, staying smooth rather than rushed. The GHDs will impact the midline (of course), pace them so you can still handle the second HSW.
Instructions. Have your barbell and pull-up bar set up close together in Part A to save transition time. In Part B, make sure the walk areas are clearly marked and ready before starting.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your pacing on thrusters and burpees hold up, or did you start too hot?
– Where did you lose time in Part A, barbell breaks, pull-ups, or burpees?
– In Part B, how did the bike and GHD SUs affect your handstand walk quality?
– Which part exposed you more, strength-endurance on the barbell or midline fatigue on the GHD/walk combo?
Movement options.
Thruster → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), these should be moderately heavy for you
Strict pull-up → Kipping pull-up → Ring row
Air bike → Row, SkiErg or BikeErg for same calories
Handstand walk → reduce distance (50’/15m) → Seal walk → Wall walks (9)
GHD sit-ups → GHD sit-ups to parallel → Toes-to-rings → ab-mat sit-ups

A)
3x4min 15s tauot
1) 10 cal kone + 10 boxin ylitys
2) 200m juoksu + 12 KK-heilautus
3) 12m Askelkyykkykävely 1kp/kk + 20 vuorikiipelijä
RPE 7-8

B)
3 kierrosta
100m Juoksu/ kone
12m Burpee boardjump
100m Farmarikävely (menopaluu hallin sivu)
Tc: 15 min
RPE 8-9

C)
Jähy loppuaika
1kierros Hölkkä tai kävely
Muutamat:
Rangan kierto kyykystä
Submax Rento roikunta