** EMOM 42 (0:40/0:20)**

1) (cal) Row
2) DB Push press @ 2 x 22.5/15kg (50/35lbs)*
3) Toes-to-rings
4) (cal) SkiErg
5) SB cleans @ 68/45kg (150/100lbs)
6) Box jump overs, 24/20”
7) Rest

• choose a weight you can keep moving with (adjust up/down as needed) Intent. Aim for consistent reps/calories each minute 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 42 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.
Breathing stays elevated throughout, especially on the row and SkiErg. Shoulders and grip fatigue gradually from push presses, T2R, and sandbag cleans, while the box jump overs add leg fatigue. Fatigue creeps in over time rather than hitting suddenly, 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.
Row/Ski → BikeErg, air/echo bike, run
DB push press → adjust DB weight as needed
Toes-to-rings → Hanging leg raises → V-ups → ab-mat sit-ups
SB cleans → These are intended as singles → Lighter SB/D-ball → Dual KB cleans (touching floor, not just hang) @ 2 x 24/16kg (53/35lbs) or adjust weight to your ability
Box jump overs→ lower box as needed

Mave 3-4x 3, nousu v1

Emom 12
1) 45s Kone
2) 6-10 Rengassoutu
3) 6-10 Thruster tangolla
4) Lepo

6 rounds,
1 min per station, for max reps of:
Row Calories
Alternating Single Arm Devil Press, 22.5/15 kg
Shuttle Run, 15 m (2x7,5m
Single Dumbbell Box Step-up, 22.5/15 kg, 20 in
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

EMOM 16

1 Minute : Max Reps Deadlift 70/50kg
2 Minute : Rest
3 Minute : Max Reps Kettlebell Swing 24/16kg
4 Minute : Rest

Incline Dumbbell Rows

5 x 10, AHAP

Go Every 3:00

5-3-1min kaikki ergit

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Aikaa vastaan kahdella käsipainolla:
50x askelkyykky
30x vauhtipunnerrus
10x paholaisen punnerrus

STRENGTH

Every 2:00 x 5 sets
8 Deadlift

WOD

AMRAP 10'
12 Jumping Pull up
12 Box Jump Over @60/50cm
12 KB USA Swing @16/12kg
12 Box Step Up

Rx+:
Kipping Pull-up
Kettlebell @24/16kg
Box Step Up with KB

ACCESSORY

3 rounds of:
8/8 Bird-Dog
20/20m SA Farmer KB Carry

MODERATE-LIGHT WEEK 16/18

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

5×/side DEAD BUG with PLATE PULLOVER *pidä alaselkä koko liikkeen ajan lattiassa

10×/side CLAMSHELL SIDE PLANK HIP THRUST

5×/side GOBLET SQUAT to SIDE STEP SQUAT

20× FOREAM PLANK Alternating KNEE TAPS *pehmeä kontakti polvella lattiaan

30sec WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

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video: Dead Bug with Plate Pull Over

video: Clamshell Side Plank Hip Thrust 2:23

video: Goblet Squat To Side Step Squat

video: Foream Plank Alt Knee Taps

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PAUSE PUSH PRESS *2-3sec pause in the dip bottom
5@barbell, 5@30%, pp-%, rest btw sets 2min

PUSH PRESS *you can use the "rebound jerk" method
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@40%, 5@50%, 5@60%, pp-%, rest 2-3min

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MUSCLE SNATCH + OHS + TALL SNATCH + DROP SNATCH
2×2× 1+1+1+1@barbell, rest 2min

SNATCH
2×3@barbell, 2@50%, 1@65%, 1@72%, 1@77%, rest 2-3min

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + TALL SPLIT JERK + SPLIT JERK *split both side 1+1
2×2× 1+1+1+2+2@barbell, rest 1min

CLEAN + SPLIT JERK
2×2× 1+1@barbell, 1×2× 1+1@40%, 1×2× 1+1@60%, 1+1@70%, 1+1@75%, rest 2-3min

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BOX JUMP
3×5, rest 2-3min

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Grand Masters SM kisaajat:

*kisaajat tekee myös päivän saliohjelman, mutta ennen boksi hyppyjä tee back squat

BACK SQUAT
1@up to 80%, rest 2min

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

20× BARBELL SIDE BEND

4-6+4-6× DUAL DB SEATED PRESS STICK POINT + DUAL DB SEATED PRESS *hands external rotation, without back support *aloita punnerrukset "kuolleesta" kulmasta ja tee määrätyt toistot ja jatka loppu koko liikeradalla

8-12× BACK EXTENSION with WEIGHT *kuorma niskassa

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video: BARBELL SIDE BEND

video: SEATED DB PRESS

video: BACK EXTENSION with WEIGHT

0:37

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KEHONHUOLTOA!

For load

2-2-2-2-2 Hang squat cleans

Sweetspot w/ bursts – 4 x 8:00 intervals

1:00 @ 88-94%FTP
+
0:05 @ SPRINT (high cadence)
1:55 @ 88-94%FTP
0:05 @ SPRINT (high cadence)
1:55 @ 88-94%FTP
0:05 @ SPRINT (high cadence)
1:55 @ 88-94%FTP
0:05 @ SPRINT (high cadence)
+
1:00 @ 88-94%FTP

– Easy recovery spin for 4:00 between intervals –

Overview.
A high-volume “Sweetspot” session on the BikeErg. You will perform 4 sets of 8:00 intervals with 4:00 of active recovery between sets. This isn’t a steady-state cruise; every two minutes (at the 1, 3, 5, and 7-minute marks), you will hit a 5-second seated surge at maximum cadence before immediately returning to your baseline pace.

Effort.
The sweetspot: 88–94% of your FTP (Functional Threshold Power) from the bike power profile. If you don’t know your FTP, this is a pace you could theoretically hold for an all out 30 to 40-minute race. (If you’re wondering, the bike profile was done after the 5-minute effort which took some watts off the 20-min FTP test).
The Surge: 100% effort for 5 seconds. High RPMs, seated, explosive.
The Recovery: Zone 1 “Flush” pace (very easy). Keep the pedals moving to prevent blood pooling.

Feel.
The session should feel like a “comfortably uncomfortable” grind where you are constantly working, just where you’d like to ease the pace but you don’t really have to. The challenge is the sprint when you hit that 5-second surge, you’ll feel a sharp spike in leg burn and a momentary lift in heart rate.

The goal is to immediately settle back into your 90% pace rather than soft-pedaling. You should feel like you are “breathing through” the waste products, clearing the heaviness in your legs while still under tension. By the final sets, the sensation shifts from a cardiovascular challenge to a mental test of durability, holding the line as your muscles begin to feel fatigued.

Adaptation.
This session targets mitochondrial density and lactate shuttling. By surging and then returning to a high-power baseline, you are training your muscles to use lactate as a fuel source rather than letting it accumulate and shut you down. It builds the “stamina” required to maintain high power during long events after your initial “sprint” is gone.

Debrief. Take 2–3 minutes after the workout to reflect
– Did you successfully return to your 88–94% FTP immediately after the surges, or did your power dip significantly?
– Did your RPMs stay consistent during the “sweetspot” phases, or did they start to fluctuate as you fatigued?
– Did you stay seated and maintain a strong, open posture through the final set, or did you start to collapse/reach for the handles?
– How was your breathing through the intervals?
– What adjustment would help you better maintain your output across all sets?