Core 2:00 / 2:00 x 5:
Plank

EMOM 18 min:
1) 2-3 BMU
2) 12 cal BikeErg
3) 10 kipping pull-up
4) 12 cal SkiErg
5) 10 T2B
6) rest

4 Intervals, alt A1/A2

A1. For time
400m Run
20/15 (cal) Row
1200m BikeErg

A2. For time
400m Run
20/15 (cal) BikeErg
600m Row

– Rest 3:00 between intervals –

Overview. Aerobic capacity intervals. Each interval starts with a run to raise heart rate before hitting the machines. Aim for fast but repeatable pace on the intervals.

Effort. Work at 8/10. Strong but repeatable pace. If you’re completely out of breath and not in control, you’re going too hard. You should be able to match or stay close to your first A1 and A2 intervals on the repeat. Think 3-5km effort.

Feel. Breathing and HR will go up from the start with the run, then stay there. Overall you should feel like you are moving at a solid pace but still staying composed.

Adaptation. Builds high-end aerobic capacity and durability across cyclical efforts. Trains the ability to transition between modalities while maintaining consistent output and efficient mechanics.

Part B. This is purely easy aerobic volume for the legs. Ride at RPE ~4/10 and keeping the cadence smooth at 80–90 rpm. Use a low damper (1–3) and aim for a stable heart rate with minimal drift. If your legs start to feel pumped, back off the pace.

Debrief. Take 2–3 minutes after the workout to reflect
– Were your second exposures of A1 and A2 close to the first?
– Did the opening run affect pacing on the machines?
– Which modality was hardest to keep steady?
– How stable did the heart rate stay during the optional bike work?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Machines → You can replace any machine for same duration

Voima
E2,5MOM, 4rds
DL 5
*tee pareittain

Metcon
4rds For time w/ partner:
16 DL
32 WB
64 Jump over line

*ugo, igo
*tc 14min

For time:
Run 6,5 km

3x
12-16 WB hamstring curl
12-16 WB situp

3x
15+15 sideplank clamshell
15 tuck/v- ups

E90s x 12
A) 8-12 single leg DL L
B) 8-12 single leg DL R
C) 10 sideplank hip touch + 30s hold L
D) 10 sideplank hip touch + 30s hold R

Overhead squat

2 x 3 @ 105+%1RM snatch (2 RIR), Rest 3:00 between sets

30 minute AMRAP of:
Jackie
1000m Row
50 Thrusters 20/15kg
30 Pull-ups
Then
Karabell
10 rounds
3 Snatches 60/40kg
15 Wall Ball 20/14p
Then
AMRAP of Cindy in the remaining 30 minutes:
5 pull-up
10 push-up
15 squat
Your result is rounds of Cindy completed.

MODERATE-LIGHT WEEK 12/18

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

10× DEADMAN TO BARBARIAN *plate

10+10×/side ADDUCTOR ROCK BACK with T-SPINE ROTATION *tee ensin "keinutukset taakse" x-toistomäärä ja sen jälkeen kierrot

8×/side ALT SPLIT STANCE PLATE HALO + CHOP

15× BANDED FACE PULL *target muscle rear delt - aseta kuminauha silmien korkeuteen - pieni pito lopussa

5×/side SCAP PUSHUP to ALT TOE TOUCH DOWNDOG

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video: Deadman To Barbarian

video: Adductor Rock Back with T-Spine Rotation

video: Split Stance Plate Halo + Chop

video: Banded Face Pull

video: Scap Puhsup To Alt Toe Touch Downdog

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CLEAN HIGH PULL + NINJA POWER CLEAN + NINJA CLEAN + POWER JERK + SPLIT JERK *ninja = no feet/jump, split jerk 1+1 both side
2-3× 2+2+2+2+2@barbell - 50%, jerk-%, rest 1,5-2min

CLEAN + SPLIT JERK *nousu tuplana - työnnä toisella toisin päin
2×2× 1+1@barbell, 1×2× 1+1@up to 65-70%, jerk-% rest 2min

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BANDED PAUSE BACK SQUAT *2-3sec pause in the bottom, mini loop-band -jalkaterän/nilkan ympäri
5@barbell, 5@30%, bs-%, rest btw sets 2min

BACK SQUAT
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@40%, 5@50%, 5@60%, bs-%, rest 2-3min

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SNATCH PULL *use straps
3×3@75-80%, sn-%, rest 2-3min

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

5-8×/side DB ROW

8-12× DB FRENCH PRESS

8-12× BARBELL SIT UPS

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video: DB ROW

video: DB FRENCH PRESS

video: BARBELL SIT UPS

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KEHONHUOLTOA!

E90s x 5
1 power clean + 2 hang clean @40–50%

E90s x 5
2 push jerk in split + 2 split jerk @40–50%

EMOM10
1 clean & jerk @60-65%