Warm Up
3x40 sec easy + 20 sec moderate + 10 sec fast pace air bike with 20 sec rest bwn sets
then crossover symmetry activation + banded hip halo
then 3 rounds of snatch barbell warm up

Weightlifting
muscle snatch + tempo power snatch + tempo snatch + snatch 3x1+1+1+1reps@35-50%
power snatch + snatch 5x2+1reps @60-80%
tall snatch 3x4reps @15/20kg (speed)
rest 1-2 min bwn sets

Strenght
Back Squat 4+4+3+3reps @65-70-75-80% of 1rm
rest as needed

Metcon
5 min emom
3 power clean
3 front squat
3 push jerk

Jos ei ole mahdollisuutta 2x treeniin niin sit niin että 5 min emomin jälkeen otat 10-15 minuuttia huilia ja sit toi warm up -> 1 erä juoksua moderate pacella ja sit 1 erä fast++ pacella ja cool down.

Iltatreenit
Warm up (easy pace)
16 calories assault runner
16 calories ski erg
16 calories row erg
16 calories bike erg
5 inch worm + 5 downdog to cobra + 5/5 lunge elbow strech + 5/5 squat strech

Metcon (zone 3-4)
2 rounds
24 calories assault runner
24 calories ski erg
24 calories row erg
24 calories bike erg
rest 1min after full round

after 2 rounds took 3 minutes rest and

2 rounds
15 sec fast ++ pace assault runner
15 sec fast ++ pace ski erg
15 sec fast ++ pace row erg
15 sec fast ++ pace bike erg
45 sec rest after each movement and 2 min after full round

Cool down (recovery pace)
16 calories assault runner
16 calories ski erg
16 calories row erg
16 calories bike erg

Back squat

1x10 @60%
1x8 @70%
1x6 @75%
1x4 @80%

Vähän lisää viimeviikosta tai samoilla. Tehään tää tän jälkeen viel kerran

Snatch

1x2 @50-55%
1x3 @60-65%
1x4 @65-70%
2x3 @75-80%
2x2 @80-85%
2x1 @85+%

Viime viikkoon vähän lisää tai sit samoilla.
Vikaa kertaa tää setti. Tehään aina kolme kertaa, sit vähän muutetaan

3 sets of
9min ON/3min OFF

(3min Ski-3min Row-3min Bike)

20 minutes of :

8 - 12 Incline Reverse Flyers
8 + 8 Bottom up KB Press
15 Tuck Ups
14 Biceps Curls, alternating

2 rounds

A1. AMRAP 7
7.62m Overhead Walking Lunges @ 43/30kg (95/65lbs)
8 Bar-facing burpees
7.62m Overhead Walking Lunges @ 43/30kg (95/65lbs)
8 Chest-to-bar pull ups

– Rest 4:00 –

A2. AMRAP 7
8 Toes-to-bars
10 KB Clean and jerks @ 2 x 24/16kg (53/35lbs)
14/12 (cal) Row

– Rest 4:00 –

Overview. Two 7-minute intervals alternating between barbell/gymnastics (A1) and kettlebell/cyclical work (A2). Both pieces challenge overhead/midline stability under fatigue, grip endurance, and the ability to maintain output across different movement patterns. The aim is consistent scores and sharp execution, not one big push followed by a crash.
Adaptation. Develops mixed-modal aerobic power, local muscular endurance in shoulders, grip, and core, and the ability to maintain form under fatigue.
Effort. Work at ~8–8.5/10. You should finish each interval breathing hard but confident you could match the score again after the 4:00 rest. If your output drops sharply, you started too aggressively.
Feel. A1 – Constant shoulder and midline tension with elevated breathing from burpees, making each pull-up set harder. A2 – Core and grip fatigue will build quickly, with the row keeping the HR high.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your pacing allow for consistent paces across all 4 intervals?
– Which format—A1 or A2—was harder to sustain, and why?
– Did grip or midline fatigue change how you approached the later rounds?
– Name two (2) things you executed well. What’s one (1) adjustment you’d make to improve repeatability next time?

Movement options.

OH WL → 35/25kg (75/55lbs) or 30/20kg (65/45lbs) → Front rack WL
Chest-to-bar pull-ups → Pull ups → Ring rows
Toes-to-bars → Toes-to-rings → ab-mat sit-ups
Row → BikeErg, Air bike or SkiErg for same calories

Bulgarin deadlift (sjmv) 3 sets of 12 reps.

Bench press

6 x 6 @ 74+%, rest 2:30-3:00 between work sets

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@40%, 5@50%, 5@60%, jerk-%, rest btw sets 2-3min

MODERATE-LIGHT WEEK 5/12

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WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

10× PLATE TURTTLE SQUAT *käännä levypaino niskan taakse - kyynärpäät kohti kattoa, vältä levittämistä sivulle

5× SPLIT SQUAT JUMP COMBO

5+5×/side DEVIL'S HALO *KB/DB/PLATE

10× DEATH FROGS *weight or without

5+5+5×/side HIP OILING - 3 MOVEMENTS *1. istu lattialla lonkat 90/90 - paina kädellä etumaisen jalan polvi lattiaan ja kierrä toista lonkkaa auki. 2. istu lattialla jalat koukussa jalkapohjat lattiassa kädet tukee selän takana - kierrä yhtä jalkaa kerrallaan sisäkiertoon, vältä vihlovaa tunnetta. 3. Istu "aitajuoksiasentoon" kierrä koukku jalkaa auki, tehosta venytystä painamalla kädellä polvesta, palauta lattiaan ja toista

5× COMBINES BEAR CRAWL TOE TAP to PRONE PINWHEEL TAPS

15× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: PLATE TURTTLE SQUAT
https://www.instagram.com/p/CIjX0A6nvlc/?utm_source=ig_web_copy_link

video: SPLIT SQUAT JUMP COMBO 0:27

video: DEVIL'S HALO

video: DEATH FROGS

video: HIP OILING - 3 MOVEMENTS

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

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SNATCH
2×3@barbell, 3@up to 60-65%, 3-4×2@65-70%, sn-%, rest btw sets 2min

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CLEAN + SPLIT JERK *split jerk to the other side on the next set
2×2× 1+1@barbell, 1+1@up to 66-71%, 2×2× 1+1@71-76%, jerk-%, rest btw sets 2min

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SHOULDER PRESS + SHOULDER PRESS BTN + PUSH PRESS + PUSH PRESS BTN
2×2× 1+1+1+1@barbell, rest btw sets 2min

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PUSH PRESS
*each rep of sets should begin from a dead stop and the full jerk rack position.
*the heels will rise at least slightly even with the heaviest weights if the leg drive is adequate.

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@40%, 5@50%, 5@60%, pp-%, rest btw sets 2-3min

OR

POWER JERK + POWER JERK BTN + SPLIT JERK + SPLIT JERK BTN
2×2× 1+1+1+1@barbell, rest btw sets 2min

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SPLIT JERK *split jerk alternately within the set and start the next set with the other leg
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@barbell, 5@40%, 5@50%, 5@60%, jerk-%, rest btw sets 2-3min

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BACK SQUAT JUMPS
3×5@15-20%, bs-%, rest btw sets 2min

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BOX FRONT SQUAT + JERK DRIVE *syvyys 90°, takareiden kosketus boksin reunaan - räjähtävästi ylös
2+3@barbell, 3× 2+3@70%, fs-%, rest btw sets 2-3min

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video: BACK SQUAT SQUAT JUMPS

video: JERK DRIVE

video: Jerk Dip & Drive Rhythm - teoria&käytäntö