Deadlift, rest 3:00 between sets

Build to Heavy 2 (H2) @ 2 RIR (88-94%)
+
2 x 4 @ 77-82% (3 RIR)

– Build to a heavy 2 (H2) @ 2 RIR (around 88-94%1RM). <
– Once you’ve hit the H2 set, you have 2 back-off sets of 4 reps @ 77-82%1RM deadlift

EMOM20:
a) 3-5 power snatch
b) 5-10 lat. bar over burpee
c) 5-10 pull up / jumping kipping pull up
d) rest

AMRAP 15 minutes (You go, I go)
2-4-6-8-10…
burpee broad jump
4-8-12-16-20…
wall ball (9/6 kg)
8-16-24-32-40…
calories row/ski

-rest 5 minutes-

AMRAP 15 minutes
2-4-6-8-10…
shuttle run
4-8-12-16-20…
partner medball sit up (one ball, sync sit-up)
8-16-24-32-40…
sync russian KB swing (24/16 kg)

3 Intervals

EMOM 8 (0:40/0:20)
1) Double-unders
2) Power clean and jerks @ 61/43kg (135/95lbs)
3) Toes-to-bars
4) Bar-facing burpees

– Rest 4:00 –

EMOM 8 (0:40/0:20)
1) Row for calories
2) Wall balls @ 9/6kg (20/14lbs), 10′ target
3) Air bike for calories
4) Burpee pull ups

– Rest 4:00 –

EMOM 8
1) Double-unders
2) Power clean and jerks @ 61/43kg (135/95lbs)
3) Toes-to-bars
4) Bar-facing burpees
5) Row for calories
6) Wall balls @ 9/6kg (20/14lbs), 10′ target
7) Air bike for calories
8) Burpee pull ups

Overview. Three EMOMs mixing cyclical work with barbell and gymnastics. The 40s work / 20s rest format on A1/A2 (note that A3 is full minute) keeps you moving fast but still gives just enough recovery to hit each station with intent. A1 features more skilled movements with higher coordination demands. A2 is more grunt work with heavy breathing and full-body fatigue, A3 is a combination of those two. The aim is consistent effort and sharp execution across all rounds.
Adaptation. Develop aerobic capacity, movement efficiency under fatigue, and the ability to recover quickly between short, intense bouts. Builds both cyclical engine and mixed-modal resilience.
Effort. Work at 8–8.5/10 RPE, hard but controlled. You should be able to match or slightly improve each station’s score in later rounds. Avoid redlining early; instead, stay just under threshold and use the 20s rest to recover.
Feel. Expect steady breathing and high heart rate throughout. The challenge is keeping good movement quality with fatigue and increasing HR and breathing.
Debrief. Take 2–3 minutes after the workout to reflect
– How well did you maintain output across stations and rounds?
– Which station challenged you the most, and what contributed to that?
– How did your pacing in the first half affect your finish?
– Where did you make the best use of the 20-second rests?
– What would you adjust next time to improve consistency or scores?
Movement options.
Double-unders → Speed rope skips→ Single-unders
Power clean and jerk → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs) or 30/20kg (65/45lbs), weight you can keep chipping away at as singles
Toes-to-bars → Toes-to-rings → ab-mat sit-ups
Row/Air bike → SkiErg, BikeErg or Run for calories
Burpee pull ups → reduce bar height to make the pull up portion easier (or elevate your platform with mats)

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

3@barbell, 6×3@75%, 3+@75%, 2-3 reps left, jerk-%, rest btw sets 2-3min

Warm Up
band pulls + banded hip activations
then 3 rounds
1min rowing
5+5 static lunge hold + single arm plate press @5-15kg plate
10 goblet hold lunges/curtsy lunges/ box step ups + 5 plate ohs (same plate)
10 elbow to tall plank

Strenght
Snatch Grip Push Press behind neck + overhead squat 4x2+2reps@75-80-80-85% of 1rm snatch
rest 2-3 min bwn sets
Thruster from rack or ground 4x5reps@60-65-70-70% of 1rm
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@40-45-50-50% + 6-10 tempo tricep push ups
rest 2-3 min bwn sets

Metcon (85-90% effort, reipas muttei sitä vauhtia mitä kisoissa rykisit)
For time
1000/850m row (5 sec slower than 5km pr pace)
50 wall ball shots (in 2-3 sets)
30 pull ups (in 2-3 sets)

rest 10 minutes

500/425m row (5km pr pace)
20 lateral burpee over rowers

Masters 45+ reps on first part 40/25 and 16 burpees

Find 1 rep max clean & split jerk

Hang Power Snatch

Build up to heavy a double in 10 mins
--then--
Every 45" 5 sets : 1 Hang power snatch @90% of the heavy double!

AMRAP 20 mins :
20/15 Machine Calories
15 Toes-to-bars
10 Strict Handstand Push-ups

Goal: 5+ rounds

LÄMMITTELY
10:00-12:00 minuuttia:
:45s Erg
12 Kasakkakyykkyä
10 Banded pull apart
8 Kahvakuulaheilautusta
8 Goblet kyykkyä
5-8 Burpeeta

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PLYOT

Askelkyykkyhypyt vuorojaloin käsipainojen kanssa,
3 x 12 (keskiraskas)
1:00-2:00 min lepo sarjojen välillä

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KUNTOHARJOITUS

3 Kierrosta, yksi kierros aina 7:00 minuutin välein. Jokainen kierros aikaa vastaan:
35 Kahvakuulaheilautusta (Keskiraskas/raskas)
25 Goblet kyykkyä (Keskiraskas/raskas)
15 Burpeeta

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HUOMIOITA

Uusintaharjoitus neljän viikon takaa. Harjoituksen tavoite on tehdä annetut askelkyykkyhypyt mahdollisimman räjähtävästi ja kuntoharjoitus mahdollisimman ripeästi. Tarkoitus on kehittää jalkojen räjähtävyyttä, kehonhallintaa, koordinaatiota ja vauhtikestävyyttä.

Hyvin onnistuneessa kuntoharjoituksessa saat tehtyä isoja sarjoja putkeen. Kuulan tulisi olla raskas, mutta sellainen jolla annetut toistot saa tehtyä 1-3 osassa läpi pienten mikrotaukojen kanssa. Tavoiteaika jokaiselle kierrokselle olisi noin 4:00 minuuttia. Tarpeen vaatiessa voit ottaa myös toistoskeeman 30/20/10 tai ampua ylöspäin 40/30/20.