2 rounds

In 4min
30/24 cal bike erg or echo bike (max. 2min)
30 KB swing 24/16
AMRAP burpee to target

Rest 2min

In 4min
500/450m row
20 one arm DB thruster 22,5/15
AMRAP burpee over DB

Rest 2min

Kelin vuoksi ulkotreeni peruttu ja treeniä muutettu sisällä tehtäväksi.

Warm Up
2 rounds
2 min ski/row
15/15m kb bottom up carry (90/90) @slow and controlled
10 scapula push ups
:30 bar hanging
5 snatch grip barbell romanian deadlifts / deadlifts (stick to the tempo from str part)

Strenght
3 sets
Wide Grip Bench Press x 8-10reps @50-60% of 1rm bench press (3 sec alaslasku, 1 sec rinnalla ja ylös) (voit tehdä dumbbeleilla myös)
rest 1.5 min
Snatch Grip romanian deadlifts x 8-10 reps @50-60% of 1rm snatch (use straps) (tempo 3110) 3s alas, 1 sek alhaalla, 1 sek ylös, ei pausea lantiolla.
rest 1.5 min

2 sets
Tall kneeling filly press x 8-10 reps per side (2-3 sec jarruttavana alas, muuten vapaa)
rest 1.5 min
Barbell Hip thrust (tempo 2002) 2 sec alas, 2 sek pito ylä-asento)
rest 1.5 min

Accessory Work
2 rounds for quality
30/30s star side plank R/L
3x5+5m quadtruped crawl forward/backwards
10 double kb hang clusters @12-16/16-20kg's
:20-30 sec L-tuck hold hold on pull up bar

Front squat, rest 2:30-3:30 b/t sets

7 @ 75-77%
5 @ 79-81%
3 @ 83-85%
7 @ 77+%
5 @ 81+%
3 @ 85+%

EMOM 5:
7 Unbroken Pull-ups

• Rest 3min

EMOM 5:
7 T2B

• Rest 3min

EMOM 5:
7 Unbroken Pull-ups

HEAVY WEEK 7/12

---

WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

10× BAND FACE PULL

10× GORILLA SQUATS *wide stance

10× GORILLA SQUAT "JUMP" *kyykkää toinen käsi selän takana ja toinen edessä koskettaen lattiaa, nouse ylös kevyesti hypäten käyttäen jalkaterät vierekkäin, vaihda samalla käsien paikat toisin päin

5+5× GLADIATOR ALTERNATING DIG DEADLIFT *DB/PLATE - pidä kuorma kokoajan käsissä ja käytät ristikkäisen jalkaterän edessä koskettaen lattiaa

5× CRUNCH TO HIP LIFT OPPOSITE HAND TO FOOT *selin makuulla lattialla, nosta lantio ylös, alavatsan ja pakaran työllä, laske lantio alas ja tee vatsarutistus sekä vastakkaisen suoran jalan nosto koskettaen yläasennossa jalkaterää, toista toiselle puolen ja aloita liike alusta - lantion nosto jne..

20× SHOULDER TAP IN WALL HANDSTAND HOLD or
10× BEAR CRAWL HOLD with SHOULDER TAP karhun käynti asennossa polvet irti lattiasta, hartia kosketuksen aikana vältä lantion heijausliikettä

---

---

snatch, Clean & jerk training : you can make your own barbell technique

---

SNATCH PULL + DIP SNATCH + SNATCH from ABOVE KNEE *use straps
2×2× 1+1+2@barbell, 1+1+2@up to 73-77%, sn-%, rest btw sets 2min

---

BLOCK CLEAN HIGH PULL from ABOVE KNEE +
BLOCK POWER CLEAN from ABOVE KNEE +
BLOCK CLEAN from ABOVE KNEE + PUSH PRESS + SPLIT JERK *split jerk to the other side on the next set
2× 1+1+1+1+1@barbell, 1+1+1+1+1@up to 71-75%, jerk-%, rest btw sets 2min

---

PAUSE BACK SQUAT *3-5 seconds pause in the bottom, slowly down and explosive up!
3@barbell, 3@50%, bs-%, rest btw sets 2min

--

BACK SQUAT
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
1@70% 1@78%, 4×3@83%, 3+@83%, 1-2 reps left, rest btw sets 2-3min

---

CLEAN LIFT OFF + CLEAN PULL + TRAP SHRUGS
3× 3+1+3@80-85%, jerk-%, rest btw sets 2min

---

video: DIP SNATCH

video: PAUSE BACK SQUAT

video: CLEAN LIFT OFF

video: TRAP SHRUGS

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