4x10 @ 60%

4 rounds of:

10-12 db bench press
- rest 90 sec
10-12+10-12 one legged deadlift with two db´s
- rest 90 sec

4 Power Clean (70/50kg) + 6 Box Jump

Thruster → push press → push jerk → split jerk 1-1-1-1-1-1-1

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

5 x 3 pause front squat
- leave two reps in the tank
- rest 3 min btw sets

Bicep curl
5x10r
90s. Recovery

5 kierrosta 90s töitä/90s lepo

5-12 käsilläseisontapunnerrus
max cal soutu

Find heavy jerk in 15min

15 min to build to a tough 2 rep tng power clean.

21 ring dips
42 AbMat sit-ups
50 double-unders
15 ring dips
30 AbMat sit-ups
50 double-unders
9 ring dips
18 AbMat sit-ups
50 double-unders

Goal & Intensity
-Build gymnastics-based muscular endurance and skill under fatigue, especially in ring dips and jump rope work. -The goal is to manage sets intelligently and maintain full-range, clean reps throughout the workout.
-A fast but controlled triplet that repeatedly loads the shoulders and midline while keeping the heart rate high.
-Ring dips and sit-ups should be completed in no more than three sets, and double-unders in under one minute each time.
RPE: 8, hard and breathy, but still under control.
💡 Coach’s Tip
Start ring dips with conservative, confident sets and save your rhythm for the final round, most lose time by opening too aggressively.
Why this workout: The classic 21–15–9 format teaches pacing and repeatable effort at high intensity. Combined with double-unders, it develops shoulder stamina, core strength, and the ability to perform skills while fatigued.
Pre-workout Skill Work:
Jump rope practice primes coordination and helps to choose the right scaling before the workout.
Practicing the kipping ring dip reduces shoulder strain and allows smoother movement during the WOD.