Four sets of two pull ups with extra weight (or not).

No contact muscle snatch + snatch balance

5 x 2+2 @ 50%+1RM snatch, EMOM

AMRAP 40

40/32 (cal) Row

30/24 (cal) Air bike

20/15 (cal) SkiErg

10 Burpees over the rower
 


– Rest 1:30 between rounds -
 


Flow. Rotate machines each round (rnd 2: 40 burpees, 30/24 cal Row, 20/15 cal Air bike, 10/7 cal Ski, etc.)

Overview. Set the clock for 40:00 and complete rounds of a fixed reps/cals ladder (100/70 per round), with 1:30 rest in-between. The twist is that the movements rotate “forward” one slot every round, meaning the movement you did for 10 reps in the previous round becomes the 40-rep movement in the next:
Round 1: Row (40/32) – Bike (30/24) – Ski (20/15) – Burpee (10).
Round 2: Burpee (40) – Row (30/24) – Bike (20/15) – Ski (10/7).
Round 3: Ski (40/32) – Burpee (30) – Row (20/15) – Bike (10/7).
Round 4: Bike (40/32) – Ski (30/24) – Burpee (20) – Row (10/7).
etc.
Effort. RPE 7.5-8.5/10. Because the interference is overall low (mostly machines), you can focus on keeping a high output. You are looking for a strong, sustainable pace on the 40/30 sets and a hard push on the 20/10 sets. The 1:30 rest is there to help you to keep the intensity high.
Feel. The heart rate and breathing will be high but you should stay in control. Mentally the challenge becomes to keep your pace on the later rounds (if you paced it right at the start, you can).
Adaptation. Develops aerobic capacity and stamina. Improves the ability to maintain steady pace and breathing quality under fatigue. Opportunity to practice pacing with the burpees challenging your rhythm on each round.
Debrief. Take 2–3 minutes after the workout to reflect
– How consistent were your round times? Anything that surprised you here?
– How do you feel about your pacing across the rounds / machines?
– How well did you utilize the 1:30 rest to bring your heart rate and breathing down?
– Name two (2) things that went well and one (1) you’d refine next time.
Movement options.
Machines→ Run for same calories or if outside 400/300/200/100m (10x male calories)
Burpees over rower → Burpees over parallettes or barbell

AMRAP 10

12 Push-Ups
12 Kettlebell Swing 16/12kg
12 Air Squats

5 Sets x Every 4:00

5 Reps Bench Press @ BW
5 Reps Pendlay Row @ AHAP

MAXIMAL WEEK 10/10

---

WARM UP n. 15-20min

5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT

--

5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. DEADMAN TO BARBARIAN with PLATE
2. WORLD's GREATEST STRETCH with THORACIC ROTATION - right side
3. OH RUSSIAN TWIST with PLATE
4. WORLD's GREATEST STRETCH with THORACIC ROTATION left side
5. WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

--

video: DEADMAN TO BARBARIAN

video: WORLD's GREATEST STRETCH with THORACIC ROTATION

video: OH RUSSIAN TWIST

---

---

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

---

PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 2×3@30%, fs-%, rest btw sets 2min

FRONT SQUAT
5@50%, 3@60%, 2@70%, 1@75-80-85-90-95-100%...+... rest btw sets 2-3min

---

MUSCLE SNATCH + OHS + SNATCH BALANCE
3× 2+2+2@barbell, rest btw sets 2min

--

POWER SNATCH
2×3@barbell, 3×1@50%, rest btw sets 2min

---

MUSCLE CLEAN + FRONT SQUAT + POWER JERK
3× 2+2+2@barbell, rest btw sets 2min

--

POWER CLEAN + POWER JERK
2×2× 1+1@barbell, 3× 1+1@62%, jerk-%, rest btw sets 2min

---

SNATCH PULL
3×2@85%, sn-%, rest btw sets 2min

---

---

ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

10× PUSH UPS

10× CHIN UPS / CABLE LAT PULL DOWN *supinated grip

10× BARBELL TURKISH SIT UP

--

video: PUSH UPS

video: CHIN UPS

video: CABLE LAT PULL DOWN

video: BARBELL TURKISH SIT UP

---

KEHONHUOLTOA!

3rds
10-15 box dips
10 side vup + 30s hold
10 side vup + 30s hold

3rds
10-15 hand release pushup
10 sideplank hip touch + 30s hold
10 sideplank hip touch + 30s hold

Warm Up
3x40s easy + 20s moderate + 10s fast ski erg, rest 20s bwn sets.
then 2-3 rounds
5 hr push ups + 20 shoulder taps + 5 hr push ups
10 kb gorilla row (total)
2 wall walks
1 lower rope climb

Strenght
Tempo Bench Press 3x3reps@50-55-60 % of 1rm (31X1)
rest 2-3 min bwn set
Narrow Grip Bench Press 3x10reps@50-55-60% of 1rm
rest 2-3 min bwn set

Metcon (at 70-80% effort)
2 sets
2 rounds of
12/15 calories ski erg
3-4 wall walks
after 2 rounds go for
3-4 rope climbs
rest 1:1 bwn set

Power snatch + Snatch, go every 1:30-2:00

4 x 2+1 @ 65-75%
4-6 x1+1 @ 75-80%

– Build up within the percentage range on each set if moving well
– Drop the bar between each rep, reset and go.

Box squat

5x3

polvikulma 90astetta
-lisää viime kerrasta