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.

5 round Tabata:

• 20s. Max effort Box Overs Jumps
• 10s. REST
• 20s. Max effort V-Ups
• 10s. REST

Write down the total number of reps.

Find heavy 2rm hang power clean in 15min

Deadlift 5x3
– nouseva paino
– lepo 3-4min

FOR QUALITY
20 min of

20 min of
5 bar MU
10 shuttle runs
(1 rep = 15 m)
5 sHSPU
10 shuttle runs
(1 rep = 15 m)

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Goal & Intensity
-Build controlled skill and strength endurance without rushing.
-Movement quality and steady rhythm are the priority so every rep drives progress.
-Smooth, skill-focused effort with a steady elevated heart rate.
-Bar MU and HSPU stay clean while the shuttles keep the engine working.
RPE: 6–7 – you can talk, but you’re definitely working.
Why this workout: It sharpens kip technique, shoulder endurance and the ability to maintain running rhythm between skill sets. A balanced blend of skill and aerobic control.
Tip: Keep every kip the same length — loss of rhythm is the number one reason bar MU reps fail.