A) 12 min AMRAP
36 double unders
12m kettlebell front rack walking lunge 2x24/2x16kg

4 min rest

12 min AMRAP
12 V-ups
6 burpees

B) 3 rounds
10+10 banded hip abductions
10+10 full range of motion, slow tempo calf raises

Back Squat

5 Sets of 4 @ 70%+

Go every 3:00

16:00 Mobility + Core Workout
17:00 "Kelly"
18:00 Mobility for Overhead Squats + Core Workout
19:00 EasyWod

Kyykky 1x80%

Tempo-kyykky 3x6x40% (3/1/3)

Pystysoutu käsipainoilla 4x15

Etuheilautus 3x30

WOD

8 min AMRAP (Outside)
8 pushjerk 2xDB
10 DB hang clean & Jerk 1x DB
1 round around the house

Rest 2 min

8 min AMRAP (Inside)
8 Pullups
10 DB snatch
6 Burpees

RX: 22,5/15 kg SC: 20 kg/10 kg

EMOM 8

Pushups, choose same amout of reps every round (5-8 reps)
Pushpress 5-8 reps RPE 6-7

Strict Press (15 mins )
5x3 reps
- find your daily max
- watch for your lower back!
- NO UGLY REPS

For quality E90s x6:
1) 10-15 + 10-15 s.l. banded prone hamstring curls
2) 20m + 20m s.a kb OH carry
3) 20-30s + 20-30s copenhagen plank

MODERATE-LIGHT WEEK 1/8

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

10+10+10× Thera BAND SHOULDER EXTERNAL ROTATION + BAND PULL APART + DIAGONAL BAND PULL APART *2sec hold each reps

5×/side DEADMAN TO BARBARIAN with Goblet CURTSY SQUAT *plate/kb/db - tee ensin deadman to barbarian ja kun kuorma siirtyy takaisin "goblet" pitoon tee sivuaskelkyykky yhdelle puolen, tee taas deadman to barb.. ja tee toiselle puolen sivuaskelkyykky jne..

10-15× BARBELL BACK RACK ELBOW ROTATIONS tee eka kierroksella
*/and/
10-15× BARBELL FRONT RACK ELBOW ROTATIONS *tee toisella kierroksella - mikäli seisten eturäkistä helppo, tee kyynärpään kierrot kyykyssä :)

5×/side PLATE RDL to ALTERNATING OH FORWARD LUNGE rdl jälkeen heti vuoronperään oh askelkyykky eteen

5×/side WORLD'S GREATEST STRETCH TO EXTENDED PYRAMID

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video: Band Shoulder External Rotation 1:14
video: Band Pull Apart 2:06
video: Diagonal Banb Pull Apart 2:37

video: Deadman To Barbarian

video: Goblet Curtsy Squat

video: Back Rack Elbow Rotations

video: Front Rack Elbow Rotations
https://www.instagram.com/reel/DL-N9ajM7L5/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

video: World’s Greatest Stretch to Extended pyramid (lunge to hamstring) - video 1
https://www.instagram.com/tomwilsonleonard/p/DXsIlUajsOC/?img_index=1

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TALL MUSCLE CLEAN + FRONT SQUAT + TALL POWER CLEAN + TALL CLEAN + SPLIT JERK *tall=päkiältä, split both side 1+1
2-3× 2+1+2+2+2@barbell-light weight, rest 2min

CLEAN + SPLIT JERK *split both side 1+1
2×2× 1+2@barbell, 3× 1+2@65-70%, jerk-%, rest 2min

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PAUSE SNATCH PULL *use straps, pause 2sec at the knee
3×2@60-65%, sn dl-%, rest 2-3min
*Voit laskea kahdella tapaa teoreettisen 1rm sn dl:iin, mikäli tulosta ei ole. a) sn 1rm × 1,4 tai b) bs 1rm × 0,9

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SHOULDER PRESS + NARROW grip BENCH PRESS - superset
5+5@40% + RPE4 - 6 reps left
5+5@50% + RPE5 - 5 reps left
5+5@60% + RPE5,5 - 4-5 reps left, sp-%, rest btw sets 3min

*tee pystypunnerrus "EI samaan vauhtiin" eli jokainen toisto lähtee pysäytyksen kautta harteilta. Tee heti pystypunnerruksen perään kapealla otteella penkkipunnerrus. Lisää penkkiin kuormaa tuntemusten mukaan huomioiden päivän rpe lukemien "varastoon jäävät toistot".

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video: narrow grip bench press

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

3-5 rounds

15-20+15-20× Barbell Wide (snatch) Grip BENT OVER ROW + UPRIGHT ROW snatch grip *bent over: tempausote, pehmeät polvet ja selkä lattian myötäisesti (keskivartalon tuki), ajatuksena vie kyynärpäät kohti kattoa, jolloin tanko koskettaa rintaa/ylärintaa - 2s pito rinnalla.

/BOR sn-/cl-grip on alternate weeks/

15-20+15-20× Barbell clean Grip BENT OVER ROW + UPRIGHT ROW clean or narrow grip *bent over: työntöote, pehmeät polvet ja selkä lattian myötäisesti (keskivartalon tuki), ajatuksena vie kyynärpäät kohti kattoa, jolloin tanko koskettaa alavatsaa - 2s pito rinnalla.

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15-20× NARROW SUMO DEFICIT RDL *varpaat suoraan eteenpäin - tuntemus alaselkään

/rdl / back extension on alternate weeks/

15-20× WEIGHTED BACK EXTENSION + 10 sec hold last rep *low back, kuorma yläselän päälle

-

15-20× BEHIND the NECK PULL DOWN *wide grip

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video: Barbell Wide (snatch) Grip Bent Over Row - liike videon lopussa

video: Barbell snatch grip Upright Row

video: Narrow Sumo Deficit RDL *laita jalat pikkasen kapeammalle kuin videolla

video: BTN PullDown

Far East Classic, Event 4

2 Rounds for time
150 Double-unders
25 Handstand push-ups
25 DB Deadlifts @ 2 x 32.5/22.5kg (70/50lbs)
30m DB Farmer’s walking lunge @ 2 x 32.5/22.5kg (70/50lbs)

Time cap. 16:00

SESSION NOTES
Overview. A grip and shoulder heavy piece where pacing smart on the 1st round determines your ability to move in the second one. The goal is steady execution across both rounds rather than a fast first and a slow second.

Strategy. Double-unders should be controlled from the start. Break if needed, and stay relaxed, rather than forcing unbroken sets at all cost. On HSPUs, choose an approach that lets you keep moving, planned sets (e.g., 10-8-7) will save time compared to hitting failure.

Aim to keep the DB deadlifts into no more than 3 sets, ideally two (24 + 1, to take a break before the final DL leading into lunges). Stand with your feet almost touching together for efficiency. The farmer’s walking lunges are where fatigue shows up. Keep steps consistent, and avoid stopping unless necessary. If grip or legs start to go, take a short pause rather than pushing into failure and a long break.

Round 2 will feel harder, expect slower transitions and plan for smaller sets on HSPU. The best way to go fast on the second round is to be smart on the first one.

Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built in rest).

Debrief.
– Did you control the first round enough to keep moving in the second?
– Where did fatigue hit hardest, grip, shoulders, or breathing?
– Were your HSPU sets planned or reactive?
– What pacing change would help you maintain more consistent rounds next time?
– How would you change your approach to this workout if you needed to repeat the workout?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Double-under → Reduce reps (120, 90 or 60 reps) → Speed rope skips
HSPU → reduce reps (15) → Hand release push-ups
DB deadlifts / farmer’s WL → 27.5/20kg (60/45lbs), 22.5/15kg (50/35lbs)