Overhead squat

2 x 3 w/ tempo 21X1 @ RPE 6-7 (3-4 RIR), go every 2:30-3:00

– Tempo 21X1 = 2 sec down, 1 sec pause, fast up, 1 sec pause
– These are deload sets, stick to the RIR guidance

2 rounds:

Amrap 3
4 alt. devils press @22.5/15kg
4 db box step ups @60/50cm

-1.30 rest

Amrap 3
12 abmat sit ups
1 (legless) rope climb

Front squat

4x3

Vertaa viime viikon nelosiin ja vähän lisää

BLOCK SNATCH

Emom x10
1 snatch from blocks (polven päältä)

Vika kerta näin

Shoulder Press

Build Heavy Set Of 2 in 15 minutes
+
Back Off Sets 3 x 3 @ 70-80% of OTD. SO 2:30

20min for Quality

10 Double KB Deadlift + 30m Farmers Carry + 10 Double KB Deadlifts
10-15 Strict K2E
8/8 Double DB alt Seated Shoulder Press
10-15 Pushups

8 Total intervals

A1. AMRAP 4-3-2-1
Buy-in: 40/30/20/10* (cal) Row
+
AMRAP in the remaining time
20/16/12/8 DB Thrusters @ 2 x 22.5/15kg (50/35lbs)
Max Burpees over parallette in the remaining

– Rest 2:00/1:30/1:00/0:30 –

A2. AMRAP 4-3-2-1
Buy-in: 40/30/20/10* (cal) Air bike
+
AMRAP in the remaining time
12-9-6-3 Bar muscle-ups
Max distance sled push** in the remaining
– Rest 2:00/1:30/1:00 –
* For women: 32-24-15-7 (cal)

** Choose moderate heavy load you can keep moving with (but might not want to
Flow. Intervals get shorter each time, starting at 4:00, then 3:00, then 2:00, then 1:00. The rest period is always half of the work period (2:1 work:rest ratio).

Session overview. One more week of descending intervals (4-3-2-1 minutes) with decreasing calories on the machines and short rests between efforts. Each interval starts with a machine buy-in, then moves into an AMRAP. The goal is to keep intensity high while movement quality stays sharp across all eight efforts.
Adaptation. Trains aerobic power and muscular endurance with incomplete rest. The 2:1 work-to-rest ratio limits full recovery, forcing your aerobic system to support sustained output and active recovery across intervals. Shorter intervals (2–1 minute) touch on anaerobic capacity as well.
Effort. Each interval should feel like 8-9/10 effort. As the duration drops, your intensity should rise slightly, but not at the cost of movement quality. You should finish each piece feeling like you could repeat one more round at the same level (1 IIR). If form breaks or your pace drops, you’re pushing too hard too early.
Feel. These will get hard from the first set of intervals. The barbell is at a weight where the tension will drive the HR up and breathing will stay elevated throughout. The short rests will add up and you’ll need to fight to hold on to your pace. Expect to get uncomfortable and keep moving.
Debrief. Take 2–3 minutes to reflect on the session
– Were your early efforts too conservative or too aggressive as the intervals got shorter?
– Did you stay composed through transitions, or lose time resetting between movements?
– Which movement combo was more challenging?
– Name two (2) things you managed well. What’s one (1) thing you’d adjust for next time?
Movement options.
Row/Air bike → Any other machine for same calories
DB Thrusters → 15/10kg (35/20lbs) DBs
Bar muscle-ups → reduce reps (9-7-5-3) → Jumping bar muscle-up → Chest-to-bar pull ups/pull ups (24-18-12-6, 15-12-9-6 or 12-9-6-3)

Strict Chin-ups

W1: 4 x E2,5MOM: 5 reps
W2: 6 x E2MOM: 3 reps
W3: 4 x E2,5MOM: 5 reps
W4: 6 x E2MOM: 3 reps

A) 2-3 rounds:
6-10 Wall OR box facing shoulder shrugs
10 Dead bug

B) 2-3 rounds:
6-10 Wall OR box facing shoulder taps
10 s Hollow hold + 10 hollow rocks

C) 2-3 rounds:
10-30 s Wall facing tuck handstand hold OR box facing handstand hold
10 s Arch hold + 10 arch rocks

D)
W1 & W2 - 3 rounds:
12-15 Barbell pendlay row
rest 1 min
12-15 L-seated double DB press
rest 1 min

W3 & W4 - 3 rounds:
10-12 Barbell pendlay row
rest 1 min
10-12 L-seated double DB press
rest 1 min

***Next 4 weeks***

W1 & W3:
OTM16 (4 rounds)
1. 6-8 Strict chin-up
2. Rest
3. 10-12 DB bench press
4. Rest

W2 & W4:
OTM16 (4 rounds)
1. 3 Negative OR tempo chin up (1 s on top, 3 s down)
2. Rest
3. 6-8 /side DB single arm tempo push press
(fast up, 3 s down)
4. Rest

A)
3 rounds for quality:
6-10 Handstand hold plate step-ups
4-8 Plank to wall plank

B)
4 rounds for quality:
8-12 Strict toes to bar OR low bar “seated” strict toes to bar
1 set of handstand hold (wall assisted / band assisted / free)

C)
3 rounds for quality:
8-12 KB seal row
10-12 LU-raises
10-12 /side Side plank rotations
Rest 1-2min

-8 barbell hip thrust(add weight from two weeks)
-8+8 ”stir the pot”
-8-10 barbell bent over row AHAFA

Score: hip thrust weight. Comment the others

Partner workout

For time
30-20-10
dumbbell squat clean (2x22,5/15 kg)
burpee to target
100 double under after each round (sc: 150 single under)

-rest 3 minutes-

10-20-30
sandbag box step over (45/30 kg, 50 cm)
syncro toes to bar
400m run (200m-200m)

Goal: 30-32 minutes
Time cap: 35 minutes