2 rounds
8 Table top pulses
8 Scapular wall slides
5 Scapular pull-ups
0:10-0:20 Hollow hold
0:10-0:20 Arch hold
+
2 Rounds w/ empty barbell for QUALITY
3 Snatch pulls
3 Hang muscle snatches
3 Snatch grip push presses behind the neck
3 Hang power snatches
3 Push presses
3 Front squats
3 Thrusters
+
Build to workout weight for power snatches and thrusters
* Few short sets of bar-facing burpees and toes-to-bars between weights
+
2 Rounds @ workout weight
4 Power snatches @ 43/30kg (95/65lbs)
4 Bar-facing burpees
4 Thrusters @ 43/30kg (95/65lbs)
4 Toes-to-bars

KIERTOHARJOITUS

4 Kierrosta, 1:00 min töitä / :30s lepo
1) Hiihto
2) Lisäpainoburpee käsipainojen kanssa
3) Pystypunnerrus levytangolla
4) Pyörä
5) Kylkirutistus lankkuasennosta
6) Russian twist

---

HUOMIOITA

Aloita kevyellä tahdilla, jotta saat hyvät lämmöt päälle ja pääset jyvälle harjoituksesta. Tähtää harjoituksessa siihen, että saisit tehtyä “ilmeettömän” suoritteen koko harjoituksen läpi. Harjoituksen kuormittavuus nousee väsymyksen myötä, mutta pyri säilyttämään hyvä ja tasainen suorite.

25min laadukkaasti
2-3 liikettä taitotreeniin ja väliin 90s kevyt kone

Week 7
1. Push Press
3x1 @92%
2x1 @95%

1. Superset - 3x
   A) 8x heel-elevated 1.5 front squat @rpe8
   B) 12 kb goblet box step ups @rpe8

2. 3 round of:
   A) 12 double dumbbell bench press
   B) 6 ring pull up/ 12 ring row

c2b capacity 3/3

6rounds:
40s ON, 20s OFF
max c2b

Kaverin kanssa
Amrap8:
P1: 5 burpee to target, 10 air squat, 5 inchworm+mc
P2: cal
-2min rest-
Amrap8:
50 ring row
40 wb sit up with a partner
30 wb box step up
20 wall ball with a partner
-2min rest-
Amrap 8:*
2min max cal row
2min max shuttle run
2min max plate gtoh
2min max cal bike erg
*nopeat vaihdot, toinen lepää kun toinen tekee

AMRAP 32:00 in teams of 2:
32 Wall balls @9/6kg
32 Alt. DB Snatches @22,5/15kg
32 Burpee Jumping Pull-ups
32 Strict Handstand Push-Ups (or scale option)/ box HSPU/ Push up
32 Calorie Bike/Row/Ski

Goal: 3+ rounds . Have fun and find a consistent pace with your partner.
One person works. Split as needed.

AMRAP 40

400/350m Row
6 Wall walks
800/700m BikeErg
20m Arm-over-arm sled pull @ moderate*
400/350m SkiErg
60m SB bear-hug carry @ 68/45kg (150/100lbs)

– Rest 1:00 between rounds –

• Resistance depends on the sled/floor friction. Choose weight so that you can keep the sled moving.

Overview. A broken up AMRAP with focus on repeatability. Aim is to keep the rounds within 30-seconds of each other. This means consistent pacing, and moving well will be keys to making the most out of this session.
Effort. Work at RPE 7.5–8/10. Push to keep moving continuously, but never go to a point of redlining. The aim is to finish the round feeling like you could still keep moving. The 1:00 rest is short but should allow you to recover enough to repeat your effort through the AMRAP.
Feel. Breathing should stay controlled. You should never hit a point where you’re waiting to recover before moving again. Wall walks and the sled pull should have a steady rhythm through the set. The sandbag carry should feel challenging on posture but not like you’re surviving. Overall, the session should feel like continuous work with no panic moments.
Adaptation. This builds long-duration mixed-modal aerobic capacity, improves movement economy under fatigue, and trains pacing discipline. Develops the body’s ability to clear lactate while working.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your round times stay consistent, or did you drop off?
– Did the accumulating fatigue affect your movement quality?
– How well did you breathe under load on the wall walks and carries?
– How well did you utilize the rest to bring your heart rate and breathing down?
– Name two (2) things that went well and one (1) you’d refine next time.
Movement options.
Row/BikeErg/SkiErg → 300m Run, 28/20 (cal) Air bike OR repeat one of the other machines
Wall Walks → Reduce reps to 3-4 → Bear crawl (15m)
Arm-over-arm sled pull → 12, 15 or 18 Ring rows
SB bear hug carry → Lighter SB or d-ball → KB Front rack carry @ 2 x 20-32/12-24kg (44-70/26-53lbs) KBs → Farmer’s walk (same weights as FR carry)

A)
In every 2’ x 4 rounds
Single arm complex (R + L)
4 dead clean
4 push press
4 alt. overhead lunge

B)
For time
3-6-9-12-15
target burpee
15-12-9-6-3
double KB hang clean and jerk