Paused front squat

Build to heavy 2 (H2) @ RPE 7-8 (80-86%, 2-3 RIR)

– Build to a heavy 2 (H2) Paused front squat @ RPE 7-8 (around 80-86%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 of front squats (no pause) @ 79-83%1RM (not H2)

Trap Bar deadlift 4x3

4 interval, alt A1/A2

A1. AMRAP 3
10/7 (cal) Air bike
10 Power snatches @ 43/30kg
10 Box jump overs, 24/20″

– Rest 2:00 –

A2. AMRAP 2
15/12 (cal) Row
10 Burpees over the rower
Max Wall balls in the remaining time @ 9/6kg

– Rest 2:00 –

Session overview. Each interval is short, so you’ll need to move with purpose from the start. A1 is about staying in control through three movements = don’t blow up early, but don’t coast either. A2 is more aggressive: push the row and burpees, then hold on for a strong wall ball finish. The goal is consistent scores and sharp movement, not a big first round followed by blowing up.
Adaptation. Train repeatable intensity and composure in short, mixed intervals. Learn to transition quickly, hold form under fatigue, and keep your output steady across rounds.
Effort. Work at an 8.5–9/10. Each round should feel tough, but not frantic. You should finish breathing hard, but be able to match your effort again. If your scores drop off, you pushed too soon or moved too inefficiently.
Feel. Expect high breathing from the start and steady fatigue in legs, shoulders, and grip. A1 builds up gradually—find a rhythm. A2 spikes quickly—control your burpee tempo a little so you have something left for the wall balls.

Debrief. Take 2–3 minutes to reflect on the session
– Did your effort feel repeatable across all intervals?
– Where did your pace slip—bike/row, transitions, or wall balls?
– Was your first round sustainable, or did it hurt your later efforts?
– Name two (2) things you executed well. What’s one (1) adjustment you’d make next time?

Movement options.
Air bike → BikeErg or SkiErg
Power snatches → 35/25kg (75/55lbs), 30/20kg (65/45lbs)
Box jump overs → lower box → Box step overs
Row → BikeErg or SkiErg
Burpees over rower → Over parallette → over a DB
Wall balls → lighter ball

LÄMMITTELY
12:00 Minuuttia:
:45s Vapaavalintainen ergometri
8+8 1-Käden pystypunnerrus
8 Boxille askellus/hyppy
3-5 Mittarimatoburpeeta

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KUNTOHARJOITUS

12 x 2:00 min töitä / :40s lepo. Vuorottele A & B osioiden välillä.

A)
Vapaavalintainen ergometri

B)
6-8 Käsilläseisontapunnerrus
8-12 Boxille hyppy alas askelluksella, 24/20”
Maksimitoistot wall walkia loppuaikana.

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HUOMIOITA
Harjoituksen tarkoitus on kehittää vauhtikestävyyttä sekä toistokestävyyttä. Tavoite on tehdä aina puolentoista minuutin ajan töitä VK alueen tuntumassa.

Hyvin onnistuneessa harjoituksessa liikut sellaisella tahdilla, joka hengästyttää reippaasti, mutta joka on sellainen että sillä voi jatkaa koko harjoituksen läpi tasaisella tahdilla. Lopun “maksimitoistoissa” hae sellainen vauhti, jota voit ylläpitää tasaisesti. Varsinaisesti kyseessä ei siis ole aivan maksimi. Räätälöi boxin korkeus itselle sopivaksi sekä valitse sellainen punnerrusvariaatio, jolla saisit tehtyä aina yhden haastavan sarjan, jossa toistot tulevat putkeen.

4 rounds (18min):
90sec Burpees
90sec AB Cal
90sec Rest
- Try to keep a steady pace and score the same amount of reps each round

EMOM 5:
1-3 BMU

• Rest 3min

EMOM 5:
1-3 BMU

weighted pull up 5x3
– nouseva paino
– lepo 3-4min

Puijon portaat 60min / juoksu 60 min

EMOM 8, work 0:40 / rest 0:20 ( AMRAP )

Odd : Kettlebell Swing 24/16kg
Edd : Burpees

FRONT SQUAT

4x
2 paused front squat + 3 front squat

pause noin 2s ala-asennossa
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