10 min AMRAP:

• 7 x burpee
• 3 x clean & jerk (60% of 1RM)
• 7 x kettlebell swing (32/24kg)

Weighted pull up
- find 1RM of the day

week 3/6

Go every 3min

Built up - in every set last 2 reps 3s. pause

5 reps 65%

5 reps 67-70%

5 reps 73-77%

Go every 4 min

4 x 3 reps

up to 75-78 % of 1 Rm

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Build strength and confidence in the bottom position
Improve posture and stability under load
RPE 6–8, Controlled effort with increasing challenge throughout the session
Build gradually through the percentage work
Focus on consistent movement quality rather than load
Coach tip
Stay tight during every pause
Keep your elbows high and chest up throughout the lift

• 3x3 Weighted Pull Ups @ 85% of 3RM
• 1x Max reps @ 85% of 3RM

Write the max reps of the last set to comments.

• 3x3 Bench Press @ 90% of 3RM
• 1x Max reps @ 90% of 3RM

Write the number of max reps of the last set to comments.

EMOM x 10

5x2 hang squat clean
5x1 hang squat clean

WORKOUT OF THE DAY:

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Metcon (distance)

40 minutes run for max distance

Harjoituksen tarkoitus on kehittää kestävyyttä ja tavoite on 40 minuutin aikana saada juostua niin pitkä matka kuin mahdollista.
Räätälöintivaihtoehtona voit taas vuorotella juoksun sekä kävelyn välillä 40 minuutin ajan. Esimerkiksi 2 minuuttia juoksua ja 2 minuuttia kävelyä.

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WARM-UP:

800-1000m run/jog

Then

1. Backwards run
2. Carioca drills
3. Knee raises
4. Heel kicks

Then

Mobility

1. Calf stretch
2. Hip stretch
3. Hamstring
4. Arm circles
5. Leg swings

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Bulgarian Split Squat

4 x ( 5 + 5 ) KB`S / DB´S

Go Every 2:30

Work up to 3RM Press

• Start with empty barbell and use 2,5-5kg jumps

Power Clean (clean)
Front Squat
Push Press (push jerk or split jerk)
Back Squat
Push Press (push jerk or split jerk)

timecap 5 min.