Warm Up
Band Pulls + Banded Hip Activation

Metcon/Accessory work (60 minutes) at 55-65% effort
2 sets
4 min rowing + 10/10 bulgarian split squat at bodyweight + 20 db bench press alt hand @22.5/15kgs
2 sets
4 min jog + 10/10 single leg good morning @10kg plate + 10/10 upright row @15/10kg
2 sets
4 min rowing + :20-30s copenhagen plank R/L + :20-30s kb bottom up carrying R/L
2 sets
4 min jog + 10/10 single leg hip bridges + 20 alt hand bicep curls @15/10kg's

TOINEN VAIHTOEHTO TUTTU PITKÄ MATALATEHOINEN AEROBINEN

Warm Up
45-90 min zone 2 cardio work (50-70% effort)
3-4 rounds
3-5 min of rowing (vetotahti 18-22)
3-5 min of ski erg (vetotahti 22-32 vähän tyylistä ja liikeradasta riippuen)
3-5 min of bike erg (65-75 rpm vastuksesta riippuen)
3-5 min of jog (pitää pystyä puhumaan tahdilla)

Tarkoitus on tehdä kevyttä treeniä, pitkähkö pätkä. Määrittele ajankäyttö tuntuman mukaan mitä kroppa ja mieli kaipaa.
rakennetaan pohjaa ja samalla tämä päivä on kevyempi päivä 4 kovan treenin ohella. Älä kuluta itseäsi vaan palauttele. Muista syödä ja
tankata myös hyvin että jaksaminen säilyy. Tänään myös oiva päivä lisätä jtn assareita mitä tuntuu että kehosi kaipaa.
tai tehdä kehonhuoltoa esimerkiksi putkirullailun tai vaikka jonkun ohjatun huoltotunnin kautta.

Yhtälailla tämä treeni voi olla ulkona hölkkä/sauvakävely/pyöräily/perinteisen hiihto/luistelua/pihapelejä tms sekoitus näistä. Käytä mielikuvista mutta pidä
teho matalana.

Warm Up
2-3 min bike erg + 2-3 min ski erg (play with tempo as you like)
then 2 rounds

:30-40wall sit hold + 10 air squat
:20-30 single leg hip bridge hold R/L + 10 hip bridges
:30-40 slow negative strict hspu + couple sec hold at top before next rep (4-8 reps total)
:30-40 quad truped shoulder taps or quadtruped walk forward/backwards
then 1 round with barbell 5-10 reps per movement
back squat, strict press and thrusters,

Strenght
Pause Back Squat + Back Squat 4x2+3reps@60-65-70-70% of 1rm
rest 2.5-3.5 min bwn sets
Strict Press 4x5reps@60-65-70-70% (start each rep as single/pause on front rack)
rest 2.5-3.5 min bwn sets
Thrusters 4x6 reps @65-75-80-80% of 1rm
rest 2.5-3.5 min bwn sets

Metcon
Every min for 12 minutes (3 sets)
1) 7 deadlifts + 5 hang power cleans + 3 push jerk @70/50kg
2) 16-22 ghd sit ups
3) 3 power cleans + 3 front squat + 3 push jerks @70/50kg
4) rest minute

scale the weights as needed down to
60/42.5kg or 52.5/35kg

4-6 Intervals, alt A1/A2

A1. AMRAP 4
500m Row
20 Burpee box jumps, 24/20″
SkiErg for calories in the remaining time

– Rest 3:00 –

A2. AMRAP 4
7 Power clean and jerks @ 61/43kg (135/95lbs)
14 Toes-to-bars
21 Wall balls @ 9/6kg (20/14lbs)

– Rest 3:00 –

Flow. A1-A2-A1-A2(-A1-A2)

Number of intervals. Only do the final two intervals IF you feel you’re able to maintain same output, otherwise be done after 4.

Overview. Alternating aerobic-capacity intervals. A1 is about pushing the buy-in (row+box) while still pacing enough to stay productive on the SkiErg at the end. A2 challenges your ability to cycle moderate barbell and gymnastics efficiently when your heart rate is already high. The goal is repeatable scores across all intervals.
Effort. Work at ~8.5-9/10. Each interval should feel hard by minute two and stay there. You should finish knowing you could reproduce a similar effort after the 3:00 rest. If SkiErg calories or wall ball speed fall off sharply, the opening pace was too aggressive.
Feel. Breathing and heart rate will climb fast and stay high. Push yourself to start hard for the first 30-45 seconds (this both drives the adaptation we’re looking for and mimics what tends to happen in competition events). Remember, comfort is not the goal.
Adaptation. Develops high-aerobic capacity and repeatability across short, demanding efforts. Trains the ability to recover between intense bouts and maintain efficiency when alternating between pure engine work and mixed barbell-gymnastics tasks.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your outputs consistent across all A1 and A2 intervals?
– Which interval limited you more: engine (A1) or mixed work (A2)?
– Did your pacing allow you to keep movement quality late in each AMRAP?
– What adjustment would help you narrow the gap between your best and worst round next time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Burpee box jump → Burpees to a plate → Bar-facing burpees
Power clean and jerk → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs) or 35/25kg (75/55lbs), weight you can keep cycling through as quick singles.
Toes-to-bars → Toes-to-rings → V-ups
Wall balls → lighter ball

Alternate B1/B2

B1. Push press – 5/5/4/3 @ 78+% (3 RIR), rest 1:00 before B2

B2. Strict chest-to-bar pull-up – 4 x 4-6 @ RPE 7 (3 RIR), rest 2:00 before B1

Deadlift

3 x 3 @ 70-75%, rest 2:30-3:00 b/t sets

Front squat

4/4/3/2 @ 78+% (3 RIR), rest 3:00 b/t sets

– Do your first set @ or around 78%1RM front squat, then build over the remaining sets as reps decrease

5X5 UB Weighted Strict Pullups – heaviest possible, rest 2:00

4x sets of ( alt. A and B) 2/each

A:
In 7 mins
30 wall ball@9/6kg
30 USA swing @24/16kg
in remaining time amrap of :
20m sled push
20m burpees broad jump

REST 2 mins

B:
In 7 mins
200m run
20 KB DL @2x24/16kg
in remaining time amrap of :
10/8 cal row
10 Sand bag lunges (5/5)

3 rounds 5 reps ’3min rest

Warm Up
3-5 min easy to moderate rowing, add speed as you like
then
band pulls + banded hip activation 6-8 minutes total time
then
some dynamic mobility
then
barbell warm for snatch with empty barbell as you like 5-10 minutes total time

Weightlifting
flat foot snatch + pause ohs
3x2+2 reps @35-50%
tempo snatch + snatch (pause on receiving position)
3x2+1reps @60-70%
snatch
4x (75-80%x1, rest 10-15sec 75-80%x1, rest 10-15sec 75-80%x1)
rest 1.5-2.5min bwn sets

rest few minutes and start clean&jerk training

power clean+push press+ squat clean+ split jerk (pause on catch)
3x1+1+1+1@35-50%
slow clean + squat clean +split jerk (pause on catch)
3x1+1+2reps @60-75%
squat clean + split jerk
4x (75-80%x1+1,rest 15-20sec 75-80%x1+1)
rest 1.5-2.5 min bwn sets

Metcon (80-85% effort)
4 sets 2 min on / 1 min off
odd : 24-30 db snatch + amrap of lateral burpee over dumbbell
even : 24-30 wall ball shots + amrap of toes to bars

eli kaks kertaa molemmat liikeparit