Echo intervals:
6x 20s fast / 40s cooldown pace
3x moderate/ fast VK 1-2
3x fast / all out VK 2- MK

rest 5min between machines

Row intervals:
6x 20s fast / 40s cooldown pace
3x moderate/ fast VK 1-2
3x fast / all out VK 2- MK

Maastaveto 3x90%

Suorinjaloin maastaveto 5x6
-noin 55%
-jokainen toisto lattiasta/stopilla

Lankkusoutu kumpparilla 3x20 / käsi

Painijan kyljet 3x15/15

4 Rounds For time

32/24 (cal) SkiErg
16 DB box step overs, 20″ @ 2×22.5/15kg
80 Double-unders
4 Clean and jerks @ 102.5/70kg

Target time. < 22.00 CAP 25

Overview. A workout with 4 rounds that rewards consistent pacing, settle into a pace and stay consistent. Use the SkiErg to pace the effort. Make a plan for the other three movements that will allow you to keep short transitions and start the next movement right away. Make sure to choose a weight on the clean and jerk that you can keep moving with.
Pacing. Try to make the last round faster than the first one. If you go too fast in the first two rounds your overall time will suffer. Aim to start conservatively and increase your pace in the final two rounds.
The only thing that should change between the rounds is your SkiErg pace. If you start too fast try to recover on the SkiErg so you can attack the rest of the movements as fast as you did last round. Aim to keep the box step ups unbroken all 4 rounds, breaking once is fine if it’s a short break. If you break more than once you need lighter DBs or go way slower on the SkiErg. Double-unders unbroken if you can, try to not have planned breaks, just take a small breather if you trip up. Have a routine for the c&j (e.g. always pick it up the bar right away, take two breaths between reps, count 3-5 seconds between reps etc.). If you need more than 20 seconds between reps then the bar is too heavy or you are going too fast in the other parts of the workout.

Clean and jerk, Go every 1:30-2:00

3 x 2 @ 65-68%
1 x 1 @ 75-78%
1 x 2 @ 70-73%
1 x 1 @ 80-83%
1 x 2 @ 75-78%
1 x 1 @ 85-88%

– Build up within the percentage range each set
– Drop the bar between each rep, reset and go on the doubles

DELOAD WEEK

Outdoor team workout

4 rounds for time
A) 500m run
B) B) AMRAP: 4 single arm DB devil's press 22,5/15 +
8 box step-up
C) Rest

Each athlete does 4x A-B-C

In 20min build to days heavy:
2RM Push Press
- Rest as needed btw sets

Mikko +

8 Rounds
1min Row
1min Bike
1min SkiErg
1min Wall Balls

60 s rest

Go hard but sustainable pace. Take Cal on each machine and reps of Wall Balls as a Goal.

Maastaveto 3x7x75%

Suorinjaloin maastaveto 5x10
-noin 40%
-jokainen toisto lattiasta/stopilla

Yhden käden kulmasoutu 3x15 / käsi

Lankkusoutu kumpparilla 3x20 / käsi

EMOM x 12:00

Min 1: 5 Devil's Press @2x22,5/15kg
Min 2: 10 Toes to Bar
Min 3: 50 Double Unders
- Goal: Scale for a minimum of 20s rest each round.
- Rx+: Heavier + 2-3 Bar Muscle-ups + 10 Toes to Bar on same minute.

Extra:
Seated DB Wrist Curls: 3 x max reps. Rest 60s

WARM-UP

12:00-15:00 minutes for quality & minimum rest of:
:45s Erg
10 Cossack squats
10 Alternating arm dumbbell snatches
5 Box jumps
5 Muscle snatches
5 Snatch grip behind the neck shoulder press
5 Overhead squats
10 Snatch grip overhead full body twists.

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SNATCH

Primer

Snatch pull + Snatch,
Build up to starting weight in 10:00 minutes.

Worksets

Snatch,
Heavy single.

Build up to a heavy, but fast single snatch in 12:00-15:00 minutes by doing doubles. Climbing weight until you can only hit one snatch.

No TNG, no letting go.

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CLEAN & JERK

Primer

Power clean + Front squat + 2-3 Split jerks with pause at the bottom of the dip and the catch. ,
Build up to starting weight in 10:00 minutes.

Worksets

Clean and jerk,
Heavy single.

Build up to a heavy, but fast single clean and jerk in 12:00-15:00 minutes by doing doubles. Climbing weight until you can only hit one clean and jerk.

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STRENGTH

Overhead squat,
3 @ 70%
3 @ 80%
3 @ 90%

Deadlift,
3 @ 70%
3 @ 80%
3 @ 90%

Laske molemmat prosentit 90% maksimista. Jos et tiedä maksimia, niin tee harjoitus tuntuman mukaisesti siten, että viimeisessä sarjassa jäisi 2-3 toistoa varaa tankkiin

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BONUS

Strict pull-ups / Banded pull-ups,
4 x Max reps

Seated barbell shoulder press,
3-4 x 12 (moderate)

Core:

3 Rounds,
1:00 min weighted plank hold
15m+15m 1-Arm suitcase carry
15 Sit-ups
Rest 1:00 min between rounds