ZOMBIE SQUAT + DB WALKING LUNGE

*heti zombien perään askelkyykky kävely

2× 3+10 step@68-72%, fs-% + lunge RPE8, 2 reps in reverse, rest btw sets 2-3min

7km time trail.

MODERATE-HEAVY WEEK 2/12

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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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SLOW SNATCH PULL + SLOW PULL POWER SNATCH + SLOW PULL SNATCH *move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds
2× 1+1+1@barbell, 1+1+1@up to 65-70%, sn-%, rest btw sets 2min

SNATCH
2-3×2@75-80%, rest btw sets 2min

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SLOW CLEAN PULL + SLOW PULL POWER CLEAN + SLOW PULL CLEAN + SPLIT JERK *move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds
2× 1+1+1+1@barbell, 1+1+1+1@up to 63%-68%, jerk-%, rest btw sets 2min

CLEAN + SPLIT JERK *split jerk to the other side on the next set
2-3× 1+1@75-80%, 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, 4×5@70%, 5+@70% 2-3 reps left, pp-%, rest btw sets 2min

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, 4×5@70%, 5+@70% 2-3 reps left, jerk-%, rest btw sets 2min

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DB SQUAT JUMPS
3×5, rest btw sets 2min

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ZOMBIE SQUAT + DB WALKING LUNGE *heti zombien perään askelkyykky kävely
2× 3+10 step@68-72%, fs-% + lunge RPE8, 2 reps in reverse, rest btw sets 2-3min

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video: SLOW SNATCH PULL

video: SLOW PULL SNATCH

video: SLOW PULL POWER SNATCH

video: SLOW CLEAN PULL

video: SLOW PULL CLEAN

video: SLOW PULL POWER CLEAN

video: DB SQUAT JUMPS

video: ZOMBIE SQUAT

video: DB WALKING LUNGE

2-3sets:

3+3 turkish get up
15-30 sit up

AMRAP 40

3 Rounds
400m Run
30 Toes-to-bars / Chest-to-bar pull-ups / Handstand push-ups
500m SkiErg
+
3 Rounds
10 Deadlifts @ 120/83kg
20 Box jump overs, 24/20″
3000m BikeErg / 1000m SkiErg / 800m Run
+
BikeErg for distance in the remaining time

Overview. This AMRAP 40 is structured in three blocks: a triplet where the gymnastics progresses each round (T2B → C2B → HSPU), a grunt work triplet with heavy deadlifts, box jump overs, and a long machine, finally finishing with max-distance BikeErg in the remaining time.
The volume builds steadily, and the real challenge is staying consistent through the first two parts while having little left in the tank for a final push on the bike.
Strategy.Start the run at no faster than your 5k pace (same on the ski). The intent is to keep steady through all 3 rounds. If you’re confident, can go unbroken on the gymnastics, or break to 2-3 sets (open with a bigger one). If needed, chip away with smaller sets but the main thing is to keep moving through the sets (vs big set followed by excessive rest or getting stuck).
The deadlifts might feel surprisingly heavy with the high heart rate and some grip fatigue from the 1st part. Don’t hesitate to break them up (or go to quick singles even after hitting a set of 5-7) if needed. You can make up a lot of time by being fast/consistent on the box jump overs. The main thing to manage in this segment is your heart/breath rate so that you don’t need to take big breaks before/in the middle of the deadlift/box jump over.
Once you get to the BikeErg, focus on building up, then holding consistent wattage and staying mentally engaged. Smooth and steady with a push in the final minute for a strong finish.
Instructions. Plan your layout in advance so you’re not navigating a maze mid-workout. Machines should be close together; place your barbell and box in a clear zone with minimal turnaround.
Debrief. Take 2–3 minutes after the workout to reflect
– Were you able to stay consistent across the three rounds of gymnastics?
– How did the deadlifts affect your effort and breathing in the second part?
– Did you pace the machines well enough to finish strong on the BikeErg?
– What’s one movement you felt confident in? What’s one part of your pacing that you’d adjust for better output next time?
Movement options.
Run/SkiErg/BikeErg → replace with other machine (500-1000m Row, 35/28 (cal) – 80/60 (cal) Air bike)
Toes-to-bars → Toes-to-rings → GHD sit-ups → ab-mat sit-ups
Chest-to-bars → Pull ups → Ring rows
HSPUs → Hand release push-ups

Alternate B1/B2

B1. Strict dip – 3 x 6 @ RPE 6 (4 RIR), rest 1:00 before B2

B2. Pendlay row – 2 x 6 @ RPE 6 (4 RIR), rest 2:00 before B1

Seated Single Arm Dumbbell Strict Press 4x 10/10

Barbell Bent Over Row 4x20

Use the heaviest weight you can for each set.
Rest as needed between sets.

Complete as superset!

Front squat

3 x 3 @ 70%, rest 2:00 between sets

Clean and jerk

5 x 1 @ 70%, go EMOM

AMRAP 17

Row 500m
20 Sit-Ups
6+6 One Arm Thrusters
1:00 Plank Hold

Rest 5 minutes

AMRAP 17

Row 250m
30 Air Squats
Row 250m
20 Push-Ups
Row 250m
10 Strict Pull-Ups