10min

6-10 leuanveto/rinta tankoon
10cal laite

9 x E90s

2 hang squat clean

( above knee + below knee, build heavyish complex)

Snatch 1RM
1-1-1-1-1
2min Recovery

High Hang Squat Snatch 1RM

(pocket level)

In 10 minutes.

Omatoimi :

Dippi, kumarra olkapää tangon päälle. Vie veto loppuun, eli tanko liikkuu lähtöpaikasta syliin josta ponnistetaan.
High hang on teknisesti helpompi paikka nostaa kuin lattiasta tai polvelta. Tankoon ei saada vetoon niin paljon vauhti kuin lattiasta jolloin kilot eivät ole välttämättä niin isot, toisaalta kun nostoja on vähän voi hyvinkin olla, tempaat enemmän kuin koskaan aikaisemmin :)

7 x In 3 min window
10/15 cal bike
5 burpee over DB
10 DBL DB Front squat
-2 x 15/22.5kg
-Score is slowest time

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Goal & Intensity
-Build the ability to repeat the same performance multiple times without a drop in pace.
-The goal is to find a speed you can sustain across all 7 rounds.
-Each 3-minute window feels breathy and leg-heavy, but movements stay simple and rhythmic.
-Since the slowest round sets the score, consistency matters more than one fast effort.
RPE: 8 — hard but controlled, not an all-out sprint. Choose your scales wisely!!
💡 Coach’s Tip
Push the bike at a strong but controlled pace, and protect your legs by keeping the front squats smooth and unbroken.
Why this workout: This session develops competitive pacing and the ability to maintain output across repeated intervals. It teaches that strong results come from consistency, not a single standout round.

AMRAP 15

5 ttb
10 Db hang snatch@22,5/15kg
5 ttb
10 box jump over

So you can choose either Bikes or Rower (stick with the same machine)
5x
1 Min max effort
5 Minutes rest

If you work in pairs. One goes a minute later so 0 then 2.

This is a workout in which you want to go as hard as possible for the 1 minute. Max power and hold on! We are building anaerobic capacity in this.

Post total cals and breakdown of each. Take cals at the 1 minute mark! No cals in the carryover. Get partner to check.

I can't stress enough but you should be pretty much maxing your HR each interval.

12m dual DB or KB lunges suitcase hold.
10 strict t2b
10 strict press 40/30kg

Loredo
6 rounds for time of

24 air squat
24 push up
24 bw walking lunge´
400m run

tc 35min

For time:
1 burpee
2 step back lunge (1 rep = 1 leg)
3 air squat
4 kbs
5 push up
6 kb stoh
7 hop over kb / line (1 rep = both sides i.e. 2 jumps)
8 mb clean
9 sit up
10 kb suitcase deadlift
11 jumping jack (= x-hyppy)
12 wall ball

Rx: 24 / 16

TC: 20
Kaikki kahvakuulaliikkeet yhdellä kädellä pl. kbs ja toistot lasketaan 1 rep = 1 arm.

Treenin flow: Aloita 1 burpeella, sen jälkeen 2 step back lungella, 1 burpee, sitten 3 ilmakyykkyä, 2 step back lungea, 1 burpee jne. Viimeinen kierros alkaa 12 wb:lla ja loppuu burpeeseen.