Warm Up
2 rounds
2 min cardio
10+10 banded side steps
10 banded glute bridges
10 banded air squats
:45 plank hold
then some movement prep for Overhead Squats and start strenght part

Strenght
Overhead Squats 2x10 + 3x5reps, building up in weights.
rest 2-3 min bwn sets

Metcon
2 sets
rowing or air bike
db snatches
wall ball shots
rowing or air bike
4 min rest after full round. 4-6 henkilöä aina minuutin porrastuksella
liikkeelle. Work time is 40 sec on / 20 sec off

EMOM52:
a) echo bike
b) row
c) bike erg
d) ski erg

Skaalaus:
- Kevennä treeniä esim. tekemällä kuvakortit 10 toistona (tai valitse joku muu sinulle sopiva toistokatto)
- Lisähaastetta haluaville tee kaikki kortit esim. vähintään 5 toistolla.

3x 10+10

For time

10-20-30-40-50 (cal) BikeErg

1-2-3-4-5 Rounds of:
3 Bar muscle-ups
6 Handstand push-ups
9 Wall balls @ 14/9kg (30/20lbs)

Time cap. 30:00

Flow. 10 (cal) BikeErg + 1 Round of triplet, 20 (cal) BikeErg + 2 Rounds of the triplet etc.

Overview. This workout gets harder as it goes—more calories on the bike, more rounds of gymnastics. Your goal is to manage muscle fatigue and heart rate early so you can stay composed on the bigger rounds.
Strategy. Start the BikeErg at a controlled pace. Use round 1 to settle in. As calories increase, don’t try to “buy time” with a sprint; save that push for the final 40–50 cal if you have it. While the sets are short, the overall volume on the triplet will add up quickly (45 bMU, 90 HSPU, 135 heavy WB). Identify your bottleneck movement and plan around it. For example, never push the wall balls to a point where you then cannot do the muscle ups anymore.
Instructions. Set the equipment up 5’ apart for tight transitions.
Debrief. Take 2–3 minutes after the workout to reflect
– How well did your gymnastics hold up across the later rounds?
– How did you pace on the bike hold up across the rounds?
– Did you manage transitions well, or did you lose time between stations?
– Name one thing that gave you confidence and one detail you’d refine next time.
Movement options.
BikeErg → Air bike, Row or SkiErg for same calories
Alternate rep scheme for triplet → 2/4/8 each round
Bar muscle-ups → Jumping bar muscle-ups (3) → Chest-to-bar or regular pull ups (5/round)
HSPU → Hand-release push-ups
Wall ball → Lighter ball

DELOAD-LIGHT WEEK 1/12

---

WARM UP n. 10-15min no shoes

TEE OMAT

---

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

---

MUSCLE SNATCH *NO hook grip + NO contact
2×2@barbell, 2×2@light weight, rest btw sets 2min

-

NINJA SNATCH *NO hook grip + NO contact, ninja=no feet movement
2×2@barbell, 2-3×2@light weight, rest btw sets 2min

---

REVERSE LUNGES with HANGING WEIGHT
2× 5+5@barbell, 3× 5+5@light weight, rest btw sets 2min

---

BACK SQUAT narrow+normal+wide stance *slowly down and explosive up!
2+2+2@barbell, 2+2+2@30%, bs-%, rest btw sets 2-3min

--

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

---

RDL + BENCH PRESS *rdl sn-grip, *no shoes, *bench grip a relatively narrow grip and the elbows relatively close to the sides
4× 5+5@RPE7, 3 reps in reverse, rest btw sets 2min

---

video: RDL sn-grip

video: BENCH PRESS

---

LOWER- & UPPERBODY MOBILITY & STRENGHT - 30min

---

---

---

Shoulder press

5,4,3,2,1

5x

2 clean + jerk
Every 2min

Tehty viimeks 26.6. Jos teit sillon niin napsu lisää, muuten noin 70-75%

Clean and jerk

4 to 6 x 1 @ 80-90%, go every 1:00-1:30

4 gigasets:
5 Ring Dips
10 Barbell Bicep Curls (choose load)
10 DB Skull Crushers (choose load)
- Rest 1-2min btw sets
- Make it challenging

EMOM 10:
Odd: 35 DU
Even: 12 T2B, unbroken