Te-veto +Te nivusilta
4sarjaa
-3+3 @55-60%

E2,5min x5
6+6 single led DL
12-16 single leg vups

EMOM8
1: 10-15 single leg hip thrust + hold
2: 10-15 single leg hip thrust + hold

40-30-20-10
hollow rocks
tuck ups

Selän rasitusmurtuman esiasteen kuntoutus
Series 3

A) Landmain kierto
B) kahvakuula heilautus sivuille
C) kumppari venytys +pito +terävät kierrot

AMRAP 15

10 Deadlift 60/42,5kg
5 Bar Over Burpees
12/8 Calories Row

YGIG

** EMOM 35** (0:40/0:20)

) (cal) BikeErg
2) Power clean and jerks @ 61/43kg (135/95lbs)
3) Handstand walk
4) (cal) Row
5) Bar-facing burpees
6) Sled push*
7) Rest

• Weight on the sled depends on the friction between the sled and the floor. Choose a challenging weight you can keep moving with throughout.

Intent. Aim for consistent reps/calories/distance throughout the EMOM.

Overview.
A long EMOM built around steady, repeatable work with short recovery. The rotating structure spreads fatigue across different patterns, but over 35 minutes the challenge becomes maintaining output and movement quality as fatigue accumulates. The goal is consistent work across all stations for the full duration.

Effort.
Work at ~7–8/10. Each 0:40 window should feel productive but controlled, you should be able to keep moving the entire time without hitting failure. If you’re forced to stop early or slow drastically, the load or pace is too aggressive.

Feel.
The first rounds won’t feel that hard (at least if you’re pacing this sustainably) but the fatigue will accumulate and each round will get just a bit harder. The later rounds will test your ability to stay composed and keep moving.

Adaptation.
Develops durability and muscular endurance across long durations. Trains pacing control, movement efficiency, and the ability to sustain output with limited recovery over extended EMOM structures.

Debrief. Take 2–3 minutes after the workout to reflect
– Were you able to work consistently for the full 0:40 on each station?
– Which movement caused the biggest drop in output over time?
– Did fatigue build evenly or spike in certain minutes?
– What adjustment would help you maintain quality deeper into the session?

Movement options.
BikeErg/Row → SkiErg, Air/Echo bike, run
PC + J → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs) or 35/25kg (75/55lbs)
Handstand walk → Wall walks → Seal walk
Sled push → if you don’t have a sled, do a dual KB overhead carry instead

Juoksu

10 min kevyt

5 × 400 m reipas
palautus 200 m hölkkä

5–10 min kevyt

15' E3MOM:
1 Power Clean +
2 Hang Squat Clean +
3 Front Squat
Build to a Heavy Set

AMRAP15: @ moderate-heavy weights
8 BB ohs
10 deficit ring row
8 1-leg hip thrust / per side (weighted if needed)
30-45s weighted plank hold

WU:
A) 2min run or erg
B) 6 x 20s / 10s:
1) wide stance thoracic rotation alt.
2) perf. stretch alt.
3) squat to hamstring
C) 2 rounds of:
5+5 KB 1-leg dl
10 KB goblet squat
10 scap. pushup