Warm Up
2 sets
2 min bike or run
10 scorpion pec strech (alt side)
20 cossack squat (alt side)
10/10 banded clamshells with miniband R/L
then 3 sets with barbell
3 muscle clean
3 tall power clean
3 pause front squat
3 tall jerks (push or split)

Strenght
6 Sets (1 set every 2 minutes 30 seconds)
3-3-2-2-1-1 in the hole front squat
rakenna semiraskaaseen ykköseen. 1 sek pause alhaalla ennen seuraavaa toistoa. (TARGET ABOUT 85-90% OF 1RM)

Weightlifting
3 sets : power clean + squat clean+ push jerk + split jerk @35-50% of 1rm
then

go new every 1.5 min for 5 times
power clean + squat clean+ push jerk + split jerk @60-80%
then

3x1 clean&jerk @85-90% of 1rm
rest 1-2 min bwn sets
2x2 jerk dips (5 sec lowering down, explode up) @100-110% of 1rm jerk.
rest 1-2 min bwn sets

2 sets
4 deadlifts, climb to workout weight
4 bar facing burpees
6/8 cal echo bike
rest 1-2 min bwn sets

Metcon
2 sets
8 deadlifts @65-70% of 1rm (huolellisia nostoja, suoralla selällä tng tyyliin tavoite)
10-12 bar bacing burpees
12/16 calories echo bike (masters 45+ = 10/14)
rest 4 min bwn set (full recovery)
time target is sub 2 min.

“Ludvig’s special”

For time

100 / 75 / 50 Double-unders
5 / 3 / 1 Handstand walks,7.62m
10 / 8 / 5 Bar muscle-ups

80 /60 / 40 Double-unders
4 / 3 / 1 Handstand walks,7.62m
20 / 16 / 10 Strict handstand push-ups

60 / 45 / 30 Double-unders
3 / 2 / 1 Handstand walks, 25’/7.62m
30 / 24 / 15 Toes-to-bars

40 / 30 / 20 Double-unders
2 / 2 / 1 Handstand walks, 7.62m
40 / 32 / 20 Box jump overs, 24/20″

20 / 15 / 10 Double-unders
1 Handstand walk, 7.62m
50 / 40 / 25 Wall balls @ 9/6kg

Time cap. 18:00

We are trying something different for today’s workout. You have 3 different versions (Rx+, Rx, Rx-) with the same time cap. So for example on 1st double-unders: 100 (Rx+) / 75 (Rx) / 50 (Rx-). You can choose the version that you can complete in that time. There are further movement options in the notes as always.

Overview. This shoulder heavy chipper comes from long time Training Plan and semifinals athlete Ludvig Hahnsson. It rewards efficiency and control, especially through transitions. The cumulative shoulder fatigue (especially from handstand walk) will be a factor, so deliberate pacing is critical.
Pacing. Focus on smooth and deliberate movement throughout. Start at a controlled pace that allows you to maintain steady movement across all rounds. Manage fatigue early so you can push harder in the final rounds when the movements become less complex. Use double-unders and transitions as opportunities to control your breathing and reset. Break sets early to avoid failure, especially on gymnastics and midline-intensive movements like strict handstand push-ups and toes-to-bars. You can then push the pace on the final movements.
Key Focus Points.
Transitions matter—move deliberately from one movement to the next.
Prioritize efficiency on high-skill movements like handstand walks and bar muscle-ups.
Manage shoulder fatigue to stay consistent through all rounds.
Execute with control, adapt your pace as needed, and finish strong!

Bench Press

5 x 3 ~85% across same weight

Go every 3:00

“Thunami Special”

5 Sets, go every 5:00

2 Rounds for time:

6 Burpee over the bar
5 Deadlifts
4 Hang power cleans
3 Front squats
2 Thrusters
1 Shoulder to overhead
10m Overhead carry
* All barbell work needs to be performed unbroken as one big set

Loading. Your choice (As Heavy As Possible), a few suggestions:

100/70kg → 93/65kg → 84/61kg → 70/47.5kg→ 61/43kg

Note. Choose your load wisely to be able to complete each round in about 2-minutes
Flow. Complete two rounds, with all the barbell work being unbroken. Rest the remainder of the five minutes, then repeat four more times.

This workout is named after a small gym in the town of Thun in Switzerland, where it was concocted one late Saturday night many years ago.
Goal. Go as heavy as possible while still keeping everything unbroken.
Key Focus. 1) Pace the burpees, 2) Move with intention on the barbell.
Strategy. Smooth and steady on the burpees. Take a few deep breaths, then begin the barbell complex. This needs to be unbroken, so secure that hook grip. You want to move through the whole barbell complex quickly (not rushed), while maintaining good form. The longer you hold onto the bar, the more taxing this will get. Be sure to accelerate out of the squat and aggressively open the hips on the thruster, as this is likely to be the most difficult movement of the complex. Stay focused on the jerk and get the bar into a stable overhead position for your carry. Walk fast, but under control, trying to breathe steadily during the 10m.
Start your second round right away, again moving smooth and steady. A few extra deep breaths as needed after the burpees before starting the second set of the barbell complex. Rest the remainder of the 5-minutes before going again. If you feel you can go heavier, use the rest time to increase the weight.
Instructions. Set up your barbell and a 10m lane. Each round will consist of the overhead carry out 10m and back 10m to the same start position. Have change plates accessible if you think you might increase the weight.
Debrief.
– Do you feel you went as heavy as you could? Was it strength or heart rate that prevented you from going heavier? Were you able to keep everything unbroken? If not, what happened? How would you have approached this workout differently if you had to do it again?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Ryhmäliikuntatunti

LIGHT WEEK 2/2

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

20× FLOOR plate/light barbell PULLOVER liike tehdään suorilla käsillä ja jalat pidetään suorana kohti kattoa koko sarjan ajan

15× + 10×/side FROG STRETCH + ACTIVE HIP INTERNAL ROTATION tee ensin 15× frog stretch koko liikkeenajan lantion hallinta säilyy neutraalina ja tee pumppausten jälkeen yhdelle puolen kerrallaan jalkaterän nostot 10×

10×/side SIDE SQUAT with 1-ARM LATERAL RAISE DB/PLATE *jalat leveässä haara-asennossa - dynaaminen liike - sivukyykky yhdistetty yhden käden vipunostoon vartalon ojentuessa, kuorma suoran jalan puolella, kyykkyyn mennessä vie kuormaa ylhäältä alas lähelle koukistuvan jalan säärtä

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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video: PLATE PULLOVER - tee liike jalat suorana kohti kattoa

video: FROG STRETCH

video: ACTIVE HIP INTERNAL ROTATION 0:47

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Barbell technique:

SNATCH DEADLIFT to POWER POSITION + SNATCH HIGH PULL from POWER POSITION + TALL SNATCH *high pull - pause in dip position for 1-2 seconds, *tall - flat footed
2x 2+2+2@barbell, rest btw sets 1min

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NINJA POWER SNATCH from POWER POSITION + NINJA SNATCH from POWER POSITION + SNATCH BALANCE *ninja snatch - pause in dip position for 1-2 seconds, *ninja - no feet
2x 1+1+3@barbell, rest btw sets 1min

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CLEAN DEADLIFT to POWER POSITION + CLEAN HIGH PULL from POWER POSITION + TALL CLEAN + POWER JERK *high pull - pause in dip position for 1-2 seconds, *tall - flat footed
2x 2+2+2+3@barbell, rest btw sets 1min

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NINJA POWER CLEAN from POWER POSITION + NINJA CLEAN from POWER POSITION + PAUSE POWER JERK + SPLIT JERK *ninja clean & pause power jerk - pause in dip position for 1-2 seconds, *ninja=no feet
2x 1+1+1+1@barbell, rest btw sets 1min

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PAINONNOSTAJIEN LIIKKUVUUSTESTI n. 20-30min
14. testiä jotka tehdään parittain!

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video: SNATCH DEADLIFT to POWER POSITION

video: SNATCH PULL from POWER POSITION - videolla normaali veto - tee high pull

video: SNATCH from POWER POSITION videolla jalan irrotuksella - tee ninja = no feet Bend at the knees only with a vertical trunk just as you would for a jerk, keeping the bar tight against your hips. Pause in this dip position for 1-2 seconds, then drive straight up out of the dip with the legs and complete a snatch as you would otherwise, focusing on complete vertical leg drive and keeping the bar as close as possible throughout the finish and pull under.

video: CLEAN DEADLIFT to POWER POSITION - videolla normaali veto - tee high pull

video: CLEAN from POWER POSITION videolla jalan irrotuksella - tee ninja = no feet

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ACCESSORY FULL BODY WORKOUT
note: 2 reps in reserve! Järjestyksellä ei ole väliä!

2-3 rounds:
12x ROLL ABS
12x GOOD MORNING *low bar, knees bend
12x SEATED CABLE ROW CLOSE GRIP
6+6x KICKSTAND SQUAT *DB

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video: GOOD MORNING 2:02

video: SEATED CABLE ROW CLOSE GRIP

video: KICKSTAND SQUAT

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KEHONHUOLTOA!

Warm Up
2 sets

1-2 min row, ski, ab
5-10 kb bottom up press R/L
5-10 strict pull ups / banded pull ups (easy/mod feeing)
:30 front leaning on rings

Strenght
3 sets
10 Tempo Close Grip Bench Press @2-3 RIR (3-4 sec lowering down, pause 1-2s, up)
1 min rest
10 Tempo Dumbbell Row @2-3 RIR (2 sec lowering down, up, 2s hold)
2-3 min rest

Metcon
2 sets of :
10 min amrap with 70% effort pace
8/10 cal rowi, ski, ab
8-10 toes to bars/ghd sit ups / strict leg or knee raises
6-10 strict pull ups / banded strict pull ups
6-10 tempo ring push up / push up (slowly down, faster up)
6-10 box jump, step down
3 min rest after 10 min, then repeat.

6 rnds for time:
1 rnd dbl DB DT @20/10kg
1 min moderate pace cardio

TC 15'

A) Weighted pull up

1-1-1 + 1 set max reps without weight
.
.
B) Strict pull up
4sets:
3-5 reps (controlled negative) + 1 set max reps seated low bar pull up
.
.
C) Slow negative pull up
4sets:
3-5 reps (3-5s negative) + 1 set max reps seated low bar pull up
.
.
Valitse itsellesi sopiva A,B tai C vaihtoehto kehittämään tiukan leuanvedon voimaa.Malta jättää kiloja tai toistoja tankkiin pyri lisäämään toistoja tai kiloja viikottain tai parin viikon välein

Front Squat

4-4-4-4-4-4, build throughout sets.

Go Every 3:00