Back squat

Build to heavy 1 (H1) @ RPE 8 (88-94%, 2 RIR)
+
2-3 x 3 @ RPE 6-7 (80-84%, 3-4 RIR)

– Build to a heavy 1 (H1) @ 2 RIR (around 88-94%1RM). The intent is to leave some in the tank so that you can progress over the coming weeks.
– Once you’ve hit the H2 set, you have 3 back-off sets of 3 reps @ 80-84%H1. These should be lighter back off sets

LÄMMITTELY

12:00 Minuuttia:
:45s Vapaavalintainen ergometri
5 Maastavetoa
5 Muscle cleania
5 Etukyykkyä
5 Pystypunnerrusta
3 Raakaa rinnallevetoa
3 Thrusteria

Nosta painoja sekä tehoja lämmittelyn edetessä.

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KUNTOHARJOITUS

Aina alkavalla minuutilla 10:00 minuutin ajan:
3 Raakaa rinnallevetoa (keskiraskas/raskas)

2:00 min lepo

Aina alkavalla minuutilla 10:00 minuutin ajan:
3 Thrusteria (keskiraskas/raskas)

Finisher:

4:00 minuutin aikana niin monta 1-käden devil’s pressiä kuin mahdollista (keskiraskas)

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HUOMIOITA

Harjoituksen tarkoitus on kehittää koko vartalon tehon tuottoa. Tavoite on kummassakin 10:00 minuutin harjoituksessa tehdä jokaisella minuutilla annetut liikkeet läpi putkeen kovalla teholla. Lopun finisherissä puristetaan vielä mehut irti koneesta 4:00 minuutin paukutuksella.
Hyvin onnistuneessa harjoituksessa saat tehtyä rivet sekä thrusterit aina putkeen. Painojen tulisi olla “normaalia” naksun verran raskaammat, mutta sellaiset joilla saat laitettua hyvin tehoja liikkeiden tekemiseen. Lopun viimeistelyrallissa paino saisi olla kevyt/keskiraskas, jotta jaksat paahtaa täysillä koko neljän minuutin ajan.

4 Total intervals, alt A1/A2

A1. For time
500m Row
15 Push jerks @ 70/47.5kg
500m SkiErg
12 Hang squat cleans @ 70/47.5kg

A2. For time
500m SkiErg
8 Power snatches @ 70/47.5kg
500m Row
16 Overhead squats @ 70/47.5kg

– Go every 8:00 –

Overview. Two barbell-focused intervals, combining row/ski with moderate heavy weightlifting. Can you keep the sets in all movements unbroken?
Adaptation. Improve aerobic capacity and barbell cycling under fatigue. Reinforce efficient posture and overhead stability under fatigue.
Effort. RPE 8-9/10. Each interval should take 5–6 minutes, leaving 2–3 minutes of recovery. You should aim to match or slightly improve your time across rounds without major breakdowns in form.
Feel. The machines will raise your heart rate fast, but it’s the barbell work where pacing matters. Expect leg fatigue and breathing to accumulate after the first two intervals. A2 will feel more technical, especially on the overhead squat, stay focused on balance and control, not just speed.
Debrief. Take 2–3 minutes to reflect on the session
– Were your times consistent across intervals, or did one round fall apart?
– Did your barbell strategy (unbroken vs. quick breaks) support your pacing?
– Which movement felt most limiting—jerks, hang squat cleans, power snatches, or overhead squats?
– Name two (2) things you managed well. What’s one (1) adjustment for next time?

Movement options.
Barbell weights → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs)
Row/Ski → 1000m BikeErg, 400m Run or 35/25 (cal) Air bike

For time:
400/320cal Row
Every switch, athlete must complete:
10 Pull-ups
15m DB Walking Lunges 1x22,5/15kg (7,5+7,5m)

• Athlete can not row more than 2min in a row.

3x
9min ON/2 min OFF

AMRAP
15/12 Calories (Ski-Row-Bike)
Run ~100m

3 sets:
20m DB Farmers Carry 2x20/15kg
8 Burpee Box Jump Overs 60/50cm
8 DB Power Cleans 2x20/15kg
8 Burpee Box Jump Overs
8 DB Power Cleans
8 Burpee Box Jump Overs
20m DB Farmers Carry
- Rest 2min btw sets

4 rounds:
15cal Row
9 DB Bench Presses 2x22,5/15kg
1 LL Rope Climb 4m

Wu: 2 rounds:
45s erg
10 cossack squat alt.
10 crab reaches alt.
10 miniband plank psoas march alt.
miniband plank psoas march:

Alternate

Strict dip – 3 x 6-8 @ RPE 8 (2 RIR), rest 1:00 before B2

Single-arm DB row – 3 x 8-12/side @ RPE 8-9 (1-2 RIR), rest 2:00 before B1

Front squat

3 x 3 @ RPE 7 (79-83%, 3 RIR), rest 3:00 between sets