AMRAP 45 Teams of Two

100 Calories Air Bike
100 Calories Row
100 Calories Bike Erg

Split as you like

Voima
4rds, as a superset, rest 1min btw sets
1-2xKB Goblet squat 8-10
Hollow hold 10-20s

Metcon
EMOM20
Row
Ski
Bike
Run/walk
Rest

Weighted chin-up 3x4x90%

3-4 x 3+3+3
Hi hang muscle clean
Tall clean
Jerk

4-5x 1+1+1
Clean pull
Hang power clean
Hang clean

4-5x 1+1
Squat clean
Jerk

"piiitkä metcon" Eli pk
2 x läpi 10 min per ergo (bike,ski,row)
Ergojen välissä aina yksi liikkuvuusliike:
6+6 kasakkakyykky
6+6 turkish get up
10 etupito kyykkyä ( lonkkarallin viimeinen pitoliike )

Tehkää tosiaan PK vahtia ergot ja liikkuvuusliikkeet laadukkaasti.

Ring Muscle up

E2MOM, 5 rounds
1-5 ring MU
8-12 burpees

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