5 sets:
3 x (1 Clean Pull + 1 Muscle Clean)
- Easy weight, practice pulling technique and focus on bar path
- Rest as needed btw sets

Alternate A1/A2

A1. Push press, rest 1:00 before A2
Build to heavy 4 (H4)@ RPE 8 (82-86%, 2 RIR)
+
3 x 4 @ RPE 6-7 (78-82%, 3-4 RIR)

A2. Weighted chin-up, rest 2:00 before A1
Build to heavy 4 (H4)@ RPE 8 (82-86%, 2 RIR)
+
3 x 4 @ RPE 6-7 (78-82%, 3-4 RIR)

– Build to a heavy 4 (H4) @ RPE 8 (around 82-86%1RM).
– Once you’ve hit the H4 set, you have 3 back-off sets of 4 reps @ 78-82%H4

4 Total intervals, alt A1/A2

A1. For time
2400m BikeErg
18 SB Squats @ 70/47.5kg
12 Bar muscle-ups

A2. For time
1000m SkiErg
5-4-3-2-1
SB cleans @ 70/47.5kg
Wall walks

– Go every 10:00 –

. Two tough intervals alternating every 10 minutes. A1 starts with a longer aerobic effort into heavy squats and high-skill gymnastics. A2 is more segmented and dense—shorter monostructural buy-in, then descending rounds of heavy cleans and wall walks. This session challenges your ability to stay composed through muscular fatigue and to recover between efforts while maintaining intensity and movement quality.
Adaptation. Train high-effort, full-body intervals that combine engine work with heavy loading and gymnastics under fatigue. Develop gymnastics control under breathing stress and fatigue, while reinforcing efficient movement patterns under heavy load.
Effort. Work at around 85–90% effort. These intervals are long enough to punish poor pacing, but short enough that intensity still matters. In A1, push the bike but leave enough in the tank to move well on the bar muscle-ups. In A2, stay steady through the ski and aim for clean, continuous work through the descending rounds.
Feel. Breathing will build gradually in A1, with grip and shoulder fatigue showing up late in the BMUs. A2 hits faster—expect your midline and shoulders to feel the wall walks, especially paired with heavy sandbag cleans. The 10-minute window gives you time to recover, but only if you manage your pacing and transitions well.
Debrief. Take 2–3 minutes to reflect on the session
– Did you hit consistent times across all four intervals?
– How well did your gymnastics hold up under fatigue?
– Did the wall walks or sandbag cleans become a limiter in A2?
– What two (2) things did you execute well? What’s one (1) thing you’d improve to get more out of these intervals next time?
Movement options.
BikeErg → 1000m Row
SB squats → Lighter SB → If no SB or D-ball: Dual KB front squat @ 2 x 32/24kg (70/53lbs) or 24/16kg (53/35lbs) or 16/12kg (35/26lbs) → Front squat @ 70/47.5kg (155/105lbs), or lighter if needed
Bar muscle-ups → reduce reps (6, 8 or 10) → Jumping bar muscle-ups → Chest-to-bar or regular pull ups (18 or 12)
SkiErg → 800m Run
SB cleans → lighter SB → If no SB or D-ball: Dual KB cleans @ 2 x 32/24kg (70/53lbs) or 24/16kg (53/35lbs) or 16/12kg (35/26lbs) → Power cleans @ 70/47.5kg (155/105lbs), lighter if needed.
Wall walks → Reduce reps (3-3-2-2-1 or 3-2-1-1-1)

Snatch

6 x 2 @ 70-80%, go every 1:00-1:30

– Do your first set @ 70%1RM set and then build up within the percent range
– Drop the bar between each rep, reset and go
– Drive through the floor to full extension, aggressive pull-under, and stable overhead lockout. Focus on consistent bar path and receiving depth.

Maastavetoa ja pystypunnerrusta
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LÄMMITTELY
45s ergo
8 maastaveto (kevyehkö)
8+8 boksille askellus (hallittu askellus ylös ja alas, tuntuma pakaraan)
5+5 bear plank + olkapää kosketukset
8+8 pystypunnerrus käsipainoilla (kevyehkö)
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MAASTAVETO
2x4 @75-80% 2s stop säärellä irrotuksen jälkeen

2x4 @75-80% "normaalit" nostot

-dead stop nostot
-2-3min lepo sarjojen välissä
-voit tehdä stoppi-nostot hieman kevyemmällä (prosenttien puitteissa) ja normaalit nostot raskaammalla kuormalla.
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PYSTYPUNNERRUS
4x4 @75-80%
-2-3min lepo sarjojen välissä
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APULIIKKEET
3x8/puoli askelkyykky taakse ristiin RPE 9
3x8 Arnold press RPE 9
3x30-40s copenhagen lankku pito
-noin 1-2min lepo sarjojen välissä

Every 5min, 5 Rounds
Run 400m
20 DB hang snatches alt.
12 push ups

Scaled
Every 5min, 5 Rounds
run 300m/25cal ergo
20 DB hang snatches alt.
12 worm push ups

Every 5min, 5 Rounds
Run 400m
20 DB clean + jerk
12 toes to bar

Scaled
Every 5min, 5 Rounds
run 300m/25cal ergo
20 DB clean + jerk
12 hanging knee raises

Band-pull-aparts 3x20
-kämmenet ylöspäin

Vipunostot maaten 3x20

Kiertäjät kyljellään 3x20 / puoli

Penkki vastaotteella 3x10-15x40-50%

Dippi 3x amrap TAI Penkkidippi 3x amrap
-puhtaita dippejä mentävä vähintään 6kpl.

Pullover 3x20

EMOM24:
a) 1-3 rope climb / 2-5 rope climb pull up / 30-45s ankle lock training / 2-4 lying to standing
b) 6-10 sandbag over shoulder
c) 1-4 wall walk / 2-4 feet on box wall walk
d) rest

Työaikatavoite 30-45s / min.

RPE 7-8,5 - jos liikkeet ovat tuttuja, voit haastaa kestävyyttäsi isommilla toistomäärillä, jos taas liikkeiden tekniikka on vielä uutta, keskity hyvään suoritukseen ennen intensiteettiä.

Shoulder press 10x5 @60%
Amrap sista setet