Front Squat 2x8

-Complete the increasing reps with a controlled, sustainable pace while maintaining clean movement standards all the way to the finish.
-This workout rewards smart pacing more than raw speed.
-A long, progressively more demanding conditioning workout that challenges full-body stamina, breathing control, and mental toughness.
💡 Coach’s Tip
Keep the dumbbell snatches smooth and predictable, and use the burpee box jump-overs to manage your breathing rather than to sprint.
Why this workout: This Open test is designed to measure engine, resilience, and pacing under fatigue. Success comes from staying composed as the volume rises, not from attacking the early rounds too aggressively.

EMOM 16 ( Work 0:40 / Rest 0:20 ) AMRAP

1 minute : Calories Bike Erg
2 minute : Dual DB Push Press 15/10kg
3 minute : Dual DB Squats 15/10kg
4 minute : Sit-Ups

AMRAP 30
50 cal bike
40 wall ball @9/6kg
30 sumodeadlift high pull @35/25kg
20 toes to bar
10 bmu / chest to bar / pull ups

4 rounds, each round for time
rest 1:1
4 Wall Balls 12/9kg
4 Alternating Dumbbell Hang Clean & Jerks, 25/17.5kg
4 Lateral Box Jump Overs, 24/20 in
goal is to open lungs
move all out with purpose

Kotkalainen kuulajumppa
100 Am. Heilautus
80 Tempaus
60 Rive+Työntö
40 Thruster
20 Navy seal - burpee

With a partner:
AMRAP 8:
8 Wall balls @9/6kg
8 DB snatch @22,5/15kg
*One athlete completes a full round

Rest 2 mins

AMRAP 8:
8 Wall balls
8 Toes to Bar
*One athlete completes a full round

Rest 2 mins

AMRAP 8:
8 Wall balls
8 Hand Release Push-ups
*One athlete completes a full round

Takakyykky/ Boxikyykky
3x6 v2

9min ajan
7 rengassoutua
5+5 Kp tempausta riipusta
submax seinäistunta

Find in 15 minutes Maximum Weight in Dumbell Snatch

4 Reps, alternating.