3 x 16min / 2min tauot

1)
4min kone
4min 20 viivahölkkä + 10 lankkuburpeeta

2) 8-10×/liike
Yhden jalan mave
Sivutaivutus
Sivulankku 15-20s puoli
Kaaripito 20-30s
Kuppipito 20-30s

3) 8-10×/liike
Selän pyöristys+ eteentaivutus
R-rangan kierto kyykystä
Kepillä olkapääliikkuvuus
Rento roikunta

CLEAN + JERK
*lähestyminen esim. ~25min, 9 kertaa tangossa käynti

2×2× 1+1@barbell (~25min),
1×2× 1+1@40% (20min),
1×2× 1+1@60% (18min),
1+1@70% (15min),
1+1@75% (12min),
1+1@80% (9min),
1+1@85% (6min),
1+1@90% (3min),
1+1@93% - 95% --- open

tai

CLEAN + JERK
*lähestyminen esim. ~18min, 7 kertaa tangossa käynti

2×2× 1+1@barbell (18min),
1×2× 1+1@40% (15min),
1×2× 1+1@60% (12min),
1+1@75% (9min),
1+1@85% (6min),
1+1@90% (3min),
1+1@93% - 95% --- open

*lähestyminen esim. 25min, 9 kertaa tangossa käynti

2×2@barbell-35% (~25min),
2@50% (20min),
1@65% (18min),
1@72% (15min),
1@77% (12min),
1@82% (9min),
1@86% (6min),
1@90% (3min),
1@93% - 95% --- open

A)
Emom 24
1) Kone 8-15cal
2) Kahvakuulaheilautus 10-15
3) Burpee boardjump 6-24m
4) Lepo
RPE: 7-8

B)
YGIG AMRAP 20min
60 Cal koneella
60 Seinäpalloa
RPE: 8-10

C)
Jähy 10-15min
1-3min kevyttä liikettä; hölkkä/kone
6-8 Rintaranka avaukset
6-8 Pohkeet
RPE: 3-4

EMOMx10
20 DU / 30 SU + 1 thruster @70%-->

• tämä voimaliikkeenä, kasvata thrusteri raskaaseen

EMOM x 9 MINUTES
MIN 1 - KB/DB windmill x 3/3 @medium
MIN 2 - 3-4 x ( 1 kip swing + 1 Leg raise until 90 degree + 1 leg raise until best effort)
MIN 3 - :30 Jump Rope Practice

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds
6-8 half kneeling kb bottom up press or arnold db press R/L
6-8 single leg rdl + clean R/L
6-8 burpees
6-8 tempo ring rows

Weightlifting
3x2 push jerk + 2 split jerk (pause on catch) @light/moderate
4x1 push jerk + 1 split jerk @moderate to heavyish
rest 1.5-2.5 min bwn sets

Metcon
12 min at 80% effort
45 sec of double unders/single unders
10 push ups
10 pull ups / ring rows
10 v-ups
10 kb swings

Cool down
5-10 min recovery bike / air bike / jog&walk

Four sets of two pull ups with extra weight (or not).

No contact muscle snatch + snatch balance

5 x 2+2 @ 50%+1RM snatch, EMOM

AMRAP 40

40/32 (cal) Row

30/24 (cal) Air bike

20/15 (cal) SkiErg

10 Burpees over the rower
 


– Rest 1:30 between rounds -
 


Flow. Rotate machines each round (rnd 2: 40 burpees, 30/24 cal Row, 20/15 cal Air bike, 10/7 cal Ski, etc.)

Overview. Set the clock for 40:00 and complete rounds of a fixed reps/cals ladder (100/70 per round), with 1:30 rest in-between. The twist is that the movements rotate “forward” one slot every round, meaning the movement you did for 10 reps in the previous round becomes the 40-rep movement in the next:
Round 1: Row (40/32) – Bike (30/24) – Ski (20/15) – Burpee (10).
Round 2: Burpee (40) – Row (30/24) – Bike (20/15) – Ski (10/7).
Round 3: Ski (40/32) – Burpee (30) – Row (20/15) – Bike (10/7).
Round 4: Bike (40/32) – Ski (30/24) – Burpee (20) – Row (10/7).
etc.
Effort. RPE 7.5-8.5/10. Because the interference is overall low (mostly machines), you can focus on keeping a high output. You are looking for a strong, sustainable pace on the 40/30 sets and a hard push on the 20/10 sets. The 1:30 rest is there to help you to keep the intensity high.
Feel. The heart rate and breathing will be high but you should stay in control. Mentally the challenge becomes to keep your pace on the later rounds (if you paced it right at the start, you can).
Adaptation. Develops aerobic capacity and stamina. Improves the ability to maintain steady pace and breathing quality under fatigue. Opportunity to practice pacing with the burpees challenging your rhythm on each round.
Debrief. Take 2–3 minutes after the workout to reflect
– How consistent were your round times? Anything that surprised you here?
– How do you feel about your pacing across the rounds / machines?
– How well did you utilize the 1:30 rest to bring your heart rate and breathing down?
– Name two (2) things that went well and one (1) you’d refine next time.
Movement options.
Machines→ Run for same calories or if outside 400/300/200/100m (10x male calories)
Burpees over rower → Burpees over parallettes or barbell