2-3 Rounds, each for time

3 Wall walks
12 DB snatches, alt
21 Box jump overs, 24/20″
12 DB snatches, alt
3 Wall walks

Go every 5:00

Rest 6:00 before next part –

2-3 Rounds, each for time
9 Overhead squats
15 Chest-to-bar pull-ups
21/15 (cal) Air bike
15 Toes-to-bars
9 Overhead squats

Go every 5:00

Number of rounds in each part. Only do as many rounds as you can do with good quality ( = here, fast pace/unbroken sets).

• Choose a load that allows you to a) go unbroken, b) try to move fast, c) not be too easy. Example weights (DB). 15/10kg (35/20lbs), 22.5/15kg (50/35lbs), 27.5/20kg (60/45lbs), 32.5/22.5kg (70/50lbs) Example weights (Barbell). 35/25kg (75/55lbs), 43/30kg (95/65lbs), 52.5/35kg (115/75lbs), 61/43kg (135/95lbs) Intent. Your goal today is to move fast. Ideally we’re looking to keep all work unbroken with quick transitions to explore how fast we can (without the wheels coming off). Make sure the movement options support this ( = don’t make it so hard that the work becomes a grind).

Overview. Short, repeatable intervals designed to explore speed and confidence under fatigue. Both parts are symmetrical and the intent is to stay unbroken, transition quickly, and keep movement quality high. The structure allows you to push pace without the session turning into a grind.
Effort. Work at ~9/10. Each round should feel fast and purposeful, not sloppy. You should finish every round with time to rest before the next one. Aim to complete each round at a faster pace than the previous one.
Feel. Each round should feel sharp and demanding rather than a grind. These will be hard but you don’t want the wheels to come off in the middle of a round. You should feel like you’re racing, but still able to make good decisions: fast transitions, confident sets, no hesitation.
Adaptation. Builds high-end repeatability and confidence at competition pace. Trains the ability to push intensity, cycle moderate loads quickly, and maintain technical quality under time pressure. Reinforces pacing awareness for short, hard efforts.
Debrief. Take 2-3 minutes after the workout to reflect
– Were your round times consistent across all three efforts in each part?
– What changes were you able to make to move faster?
– Were your load and rep choices appropriate for true game speed?
– What would you adjust to make each round feel faster without sacrificing control?
Movement options.
Wall walk → 6m Seal walk / rep
DB snatches → see options above, weight you can do unbroken sets with
Box jump overs → reduce box height
Barbell → see options above OR 30/20kg (65/35lbs), 25/15kg (55/35lbs), weight you can do unbroken sets with
Air bike → Another machines for same calories
Chest-to-bar pull-ups → drop the reps to 12 or 9 → Pull-ups (15, 12 or 9) → Jumping pull-ups (same rep options as pull-up)
Toes-to-bars → Toes-to-rings → V-ups

Alternate B1/B2

B1. Incline bench press – 3 to 4 x 6-8 @ RPE 7-8 (2-3 RIR), rest 1:00 before B2

B2. Strict ring pull up – 3 to 4 x 6-8 @ RPE 7-8 (2-3 RIR), rest 2:00 before B1

7 x 4

4 Intervals, alt A1/A2

A1. AMRAP 5
20/15 (cal) Row
10m Front rack walking lunge @ 70/47.5kg (155/105lbs)
20 Bar-facing burpees
10m Front rack walking lunge @ 70/47.5kg (155/105lbs)

– Rest 3:00 –

A2. AMRAP 5
14/11 Cal Echo Bike
2-4-6-etc. Power clean and jerks @ 70/47.5kg (155/105lbs)

– Rest 3:00 –

Flow. A1-A2-A1-A2

Overview. Aerobic capacity intervals designed to drive your breathing and heart rate up quickly and keep them high. A1 is a triplet of rowing, lunges and burpees. A2 is a couplet of Echo Bike with increasing reps on PC+J. The goal is accumulating quality time at high aerobic demand across all intervals.

Effort. Work at 8-9/10. Each interval should feel hard by the halfway point, with the final minute being the most challenging to sustain. You should be able to repeat the effort after the 3:00 rest, but never feel fully recovered.
Feel. Breathing and heart rate will climb fast and stay high. Push yourself to start hard for the first 30-45 seconds (this both drives the adaptation we’re looking for and mimics what tends to happen in competition events). Remember, comfort is not the goal.
Adaptation. Develops aerobic capacity by repeatedly pushing oxygen demand to very high levels. Improves tolerance to heavy breathing, the ability to sustain work near your ceiling, and recovery between hard aerobic efforts.
Debrief. Take 2–3 minutes after the workout to reflect
– Were you able to push yourself in each interval?
– Were your outputs repeatable across intervals?
– Which limiter showed up first: breathing, muscle fatigue, or heart rate?
– What pacing adjustment would keep you closer to your ceiling next time?
Movement options.
Row → 20/15 (cal) BikeErg or Air bike
FR WL/PC+J → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), a weight you can keep moving with

Front squat

3 to 4 x 3 @ 77.5+%, rest 3:00 b/t sets

– Do your first set @ or around 77.5%1RM front squat, then build over the remaining sets if moving well

3 rounds:
10 DB Front Raise
10 DB Lateral Raise
10 DB Reverse Flies
- Rest as needed

12-9-6-3 For Time:
- Pull-ups
- Burpees Over Bar
- Thrusters 43/30kg

Air squats, 10x70, 10x100, 10x120, 6x130, 3x145, 155, 165, 10x100, 10x70.

Warm Up
8-16x25m oma valintainen (vu/ru/pu/su), rest 0-45 sec bwn 25m's
2-4 sets
25m myyrää + 25m vaparia + 25m myyrää + 25m vaparia
2 sets
25-50m rintaa + 25-50m vaparia
50-75m rintaa + 50-75m vaparia
lepo 2-3 min ja toista
4-8x25m (10-15m spurtti/nopeus vaparia + loppu löysää), rest 20-60s bwn sets
loppuun
50-100m löysää uintia.

Ennen uimaan menoa ois hyvä ottaa vähän yleistä liikeratojen herättelyä/lämpöä. Esimerkiksi pyörällä hallille tms.

Triangle 6/9

EMOMx39
1) 60s row
2) 60s ski
3) 60s assault bike
4) rest

Koita päästä vähän kovempaa kuin tokalla kierroksella kun tehtiin 60s 😊

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!