EMOM 20:
1: 12/10cal Row
2: 5 High Box Jumps 80/60cm
3: 12/10cal Row
4: 10 Burpee
5: Rest

• Rest 3min

EMOM 20:
1: 12/10cal Ski
2: 10m Walking Lunges 15/10kg
3: 12/10cal Ski
4: 45sec Forearm Plank Hold
5: Rest

• Rest 3min

EMOM 20:
1: 10/8cal AB
2: 40 DU
3: 10/8cal AB
4: 10 WB 9/6kg
5: Rest

Warm Up
3 rounds
40 sec easy + 20 sec moderate + 10s fast echo bike, rest 20s bwn sets
then 2 rounds
25+25m single arm kb oh/suitcase carrying with 16kg's
16 front rack walking lunges (controlled) with 16kg's
:30 hanging flutter kicks

Strenght
Double KB OH walking lunges 3-5x 12-16 reps @12-16/16-24kg kettlebells
rest as needed bwn sets
then 3-4 supersets
8-10 bear hug squats OR 4-6 sandbag cleans + 4-6 deficit kipping hspu ( plates or with parallettes)
rest as needed bwn sets

then barbell prep for metcon
3 sets with increased weight
5-7 deadlifts
3-5 hang power cleans
1-3 bar muscle ups (use some drill if needed)
rest as needed bwn sets

Metcon (80-90% effort)
7 rounds for time
7 deadlift @70/50kg
5 hang power cleans
3 bar muscle ups
time target 7-10 minutes.

WU

Speed / agility
Skips

Medball slams
Kirppuloikat

CF, tc 15 min
45 single db hang snatch, 15/22,5kg
60m single db oh lunge
15 strict pull-up
30 burpee over db
15 srict pull-up
45 hang snatch

EMOM 20 (0:45 work / 0:15 rest)
1) Row for calories
2) DB Box step ups, 24/20” @ 1 DB (see options)
3) Shuttle runs*
4) DB Hang clean and jerks, alt @ 1 DB (see options)
5) Rest

Note. You can hold the DB anyhow on the step ups (shoulder/behind the neck probably best..)

– Rest 5:00 –

EMOM 20 (0:45 work / 0:15 rest)
1) Row for calories
2) Wall balls @ 9/6kg (20/14lbs), 10’ target
3) Shuttle runs*
4) Rope climbs
5) Rest

• 1 shuttle run = 25’/7.62m out + 25’/7.62m back. Don’t go off too hot on these so as to still condition your achilles. DB options. 15/10kg (35/20lbs), 22.5/15kg (50/35lbs), 27.5/20kg (60/45lbs), 32.5/22.5kg (70/50lbs)

Overview. Two long EMOM blocks focused on movement capacity on classic Open/Quarter-finals movements. We’ll progress to 4-minute work blocks from last week’s 3-minute ones. The 0:45 / 0:15 structure ensures you’ll get a chance to focus on each movement properly (but be fast in transitions so you start the next one on the minute. Don’t be late). The goal is steady output and clean execution across all 20 minutes in each block.
Effort. Work at ~8/10. Each work window should feel demanding but repeatable.
Feel. Hard but still controlled. You’re not looking to redline here but to build capacity in these movements.
Adaptation. Develops movement capacity and the ability to sustain high oxygen demand across repeated short efforts. Improves tolerance to heavy breathing, pacing control under incomplete recovery, and movement efficiency when fatigue accumulates over longer EMOMs.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your outputs (cals, reps) consistent from early to late rounds?
– Which station caused the biggest drop in quality or pace?
– Did the short rest allow you to reset and focus, or did fatigue carry over too much?
– What pacing or movement adjustment would help you next time?
Movement options.
Row → Ski or air bike
Shuttle runs → do them, BikeErg only if cannot
DB box step ups → lower box
DB hang clean and jerks → see weight options above
Wall balls → lighter ball only if necessary
Rope climbs → Rope pull-ups → Rope climb pull-ups from floor

Triangle 7/9
EMOMx39
1) 30s row
2) 30s ski
3) 30s assault bike
4) rest

Vika kierros!

Koita päästä vähän kovempaa kuin tokalla kierroksella kun tehtiin 30s 😊 vika kerta 30s!

Mikko’s triangle prep!!! aloitetaan helposta, 30s työtä ja 30s lepoa. Vauhti helppoo ja kivaa. ens viikolla 45s, sitä seuraavalla1min ja sit kierros uudestaan x3. aloita siis itsevarmasti ja laita kalorit ylös!

4 rounds:

20 heavy du / 30 du / 45s du practice
5 deadlift @80-85%
20 heavy du / 30 du / 45s du practice
- 90s rest between rounds

Pullover 3x20
-kevyt/venyttävä

Pystysoutu käsipainoilla 3x20

Pystypunnerrus 5x75%

Kapea penkki 75% x Amrap

Vipunostot maaten 4x8-15
-varovasti kuormaa lisäten

Pystypunnerrus 3x6 V2

Emom 12
1) 30-45s Kone
2) 5-10 Maastavetoa tangolla tai kuulalla
3) 4-6 Punnerrusta
4) Lepo

Pendlay row 5x6

Handstand
– harjoitellaan käsilläseisontaa seinää vasten vaiheittain. Tarkoitettu niille, joilla on haasteita päästä käsilläseisontaan.

E2MOM, 5 rounds
1-3 x Handstand
run 1-2 rounds