20 minutes of :

8 - 12 Incline Reverse Flyers
8 + 8 Bottom up KB Press
15 Tuck Ups
14 Biceps Curls, alternating

2 rounds

A1. AMRAP 7
7.62m Overhead Walking Lunges @ 43/30kg (95/65lbs)
8 Bar-facing burpees
7.62m Overhead Walking Lunges @ 43/30kg (95/65lbs)
8 Chest-to-bar pull ups

– Rest 4:00 –

A2. AMRAP 7
8 Toes-to-bars
10 KB Clean and jerks @ 2 x 24/16kg (53/35lbs)
14/12 (cal) Row

– Rest 4:00 –

Overview. Two 7-minute intervals alternating between barbell/gymnastics (A1) and kettlebell/cyclical work (A2). Both pieces challenge overhead/midline stability under fatigue, grip endurance, and the ability to maintain output across different movement patterns. The aim is consistent scores and sharp execution, not one big push followed by a crash.
Adaptation. Develops mixed-modal aerobic power, local muscular endurance in shoulders, grip, and core, and the ability to maintain form under fatigue.
Effort. Work at ~8–8.5/10. You should finish each interval breathing hard but confident you could match the score again after the 4:00 rest. If your output drops sharply, you started too aggressively.
Feel. A1 – Constant shoulder and midline tension with elevated breathing from burpees, making each pull-up set harder. A2 – Core and grip fatigue will build quickly, with the row keeping the HR high.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your pacing allow for consistent paces across all 4 intervals?
– Which format—A1 or A2—was harder to sustain, and why?
– Did grip or midline fatigue change how you approached the later rounds?
– Name two (2) things you executed well. What’s one (1) adjustment you’d make to improve repeatability next time?

Movement options.

OH WL → 35/25kg (75/55lbs) or 30/20kg (65/45lbs) → Front rack WL
Chest-to-bar pull-ups → Pull ups → Ring rows
Toes-to-bars → Toes-to-rings → ab-mat sit-ups
Row → BikeErg, Air bike or SkiErg for same calories

Bulgarin deadlift (sjmv) 3 sets of 12 reps.

Bench press

6 x 6 @ 74+%, rest 2:30-3:00 between work sets

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@40%, 5@50%, 5@60%, jerk-%, rest btw sets 2-3min

MODERATE-LIGHT WEEK 5/12

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WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

10× PLATE TURTTLE SQUAT *käännä levypaino niskan taakse - kyynärpäät kohti kattoa, vältä levittämistä sivulle

5× SPLIT SQUAT JUMP COMBO

5+5×/side DEVIL'S HALO *KB/DB/PLATE

10× DEATH FROGS *weight or without

5+5+5×/side HIP OILING - 3 MOVEMENTS *1. istu lattialla lonkat 90/90 - paina kädellä etumaisen jalan polvi lattiaan ja kierrä toista lonkkaa auki. 2. istu lattialla jalat koukussa jalkapohjat lattiassa kädet tukee selän takana - kierrä yhtä jalkaa kerrallaan sisäkiertoon, vältä vihlovaa tunnetta. 3. Istu "aitajuoksiasentoon" kierrä koukku jalkaa auki, tehosta venytystä painamalla kädellä polvesta, palauta lattiaan ja toista

5× COMBINES BEAR CRAWL TOE TAP to PRONE PINWHEEL TAPS

15× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: PLATE TURTTLE SQUAT
https://www.instagram.com/p/CIjX0A6nvlc/?utm_source=ig_web_copy_link

video: SPLIT SQUAT JUMP COMBO 0:27

video: DEVIL'S HALO

video: DEATH FROGS

video: HIP OILING - 3 MOVEMENTS

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

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SNATCH
2×3@barbell, 3@up to 60-65%, 3-4×2@65-70%, sn-%, rest btw sets 2min

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CLEAN + SPLIT JERK *split jerk to the other side on the next set
2×2× 1+1@barbell, 1+1@up to 66-71%, 2×2× 1+1@71-76%, jerk-%, rest btw sets 2min

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SHOULDER PRESS + SHOULDER PRESS BTN + PUSH PRESS + PUSH PRESS BTN
2×2× 1+1+1+1@barbell, rest btw sets 2min

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PUSH PRESS
*each rep of sets should begin from a dead stop and the full jerk rack position.
*the heels will rise at least slightly even with the heaviest weights if the leg drive is adequate.

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@40%, 5@50%, 5@60%, pp-%, rest btw sets 2-3min

OR

POWER JERK + POWER JERK BTN + SPLIT JERK + SPLIT JERK BTN
2×2× 1+1+1+1@barbell, rest btw sets 2min

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SPLIT JERK *split jerk alternately within the set and start the next set with the other leg
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@barbell, 5@40%, 5@50%, 5@60%, jerk-%, rest btw sets 2-3min

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BACK SQUAT JUMPS
3×5@15-20%, bs-%, rest btw sets 2min

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BOX FRONT SQUAT + JERK DRIVE *syvyys 90°, takareiden kosketus boksin reunaan - räjähtävästi ylös
2+3@barbell, 3× 2+3@70%, fs-%, rest btw sets 2-3min

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video: BACK SQUAT SQUAT JUMPS

video: JERK DRIVE

video: Jerk Dip & Drive Rhythm - teoria&käytäntö

Front Rack Reverse Lunge

Build to heavy 5/legs ( alt legs) in 10 mins
--then--

3 x 5+5 @ 80-90% of the heavy set

Go every 90"!

3 sets:
5 Efforts of HS-walk
- You must get walking steps for the effort to count
- Rest 2min btw the sets
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5 sets:
5-10 HS Steps Onto a 5kg or 10kg Plate (feet on the wall)
- 1rep = step both hands on and off the plate
- Rest as needed
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3-5 sets:
5-10 HS-walk Side Steps
- Goal is to go unbroken sets
- Back against the wall
- Rest 1:30 btw sets

Warm Up
2 rounds
2 min cardio machine
6-10 HR push ups
:30 Plank Hold
6-10 kb swings
:30 active bar hanging

Strenght
Bench Press 10-8-6-4 reps @moderate to mod/heavyish
perform 12-10-8-6 reps kb swings right after
rest 2-3 min bwn sets

Metcon
20 min amrap with partner
16 db bench press
16 kipping pull ups / hardened ring rows
16 box jump, step down or box step ups
16 syncro abmat sit ups
you go i go all except syncro abmat sit ups!

Handstand
– harjoitellaan käsilläseisontaa seinää vasten vaiheittain. Tarkoitettu niille, joilla on haasteita päästä käsilläseisontaan.

E2MOM, 5 rounds
1-3 x Handstand
8-12 burpee