Deadlift
• 4 reps at 55% of 1RM
• 4 reps at 55% of 1RM
• 4 reps at 65% of 1RM
• 4 reps at 65% of 1RM

A) Front squat (Week 5/8)
2x4@70-75%
3x2@85-90%

B) Upper body push-pull superset
3 sets (RPE 7-8)
8-10 tempo ring push-up (31X1 tempo)
3-5 (weighted) ring pull-up

C) 3 sets
10 medball hamstring curl
0:30 weighted forearm plank

KIERTOHARJOITUS

4 Kierrosta, 1:00 min töitä / :30s lepo
1) Farmarikanto kahvakuulilla
2) Pyörä
3) Boxin yli askellus puntti hartialla
4) Soutu
5) Hiekkasäkin pito karhunhalauksessa
6) Hiihto

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HUOMIOITA
Aloita kevyellä tahdilla, jotta saat hyvät lämmöt päälle ja pääset jyvälle harjoituksesta. Tavoittele vauhdin jaossa sitä, että viimeinen kierros olisi kaikista kovin eikä jäisi juuri annettavaa.

AMRAP 5
3 rounds of:
5 deadlift @115/80kg
2-4 bmu / 4-8 chest to bar / pull ups
amrap: burpee over bar

-2min rest

AMRAP 5
3 rounds of:
15 ghd sit ups / v- ups
3 rope climb / 5 zombie climb
amrap: burpee over bar

-2min rest

AMRAP 5
3 rounds of:
16 pistol squats
10-15 pull ups / ring row
amrap: burpee over bar

15-12-9-6
db bench press --> build up
max set of (strict) hspu after each set

c2b capacity 2/3

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

6 backsquats at max weight

3 sek lukitus yläasennossa.

A)
In every 3’ x 4 rounds
10 heels elevated goblet squat
10 deficit Romanian deadlift
15 Russian swing

B)
For time
Rx: 18 rounds
Sc: 12 rounds
3 double KB snatch
4 double KB push press
5 doule Kb front squat

6 Intervals, alt A1/A2

A1. AMRAP 3
Buy-in: 20/15 (cal) Air bike @ fast
+
AMRAP in the remaining
6 DB Devils presses @ 22.5/15kg (50/35lbs)
40 Double-unders

A2. AMRAP 3
Row 20/15 calories
+
AMRAP in the remaining
24 Wall balls @ 9/6kg (20/14lbs), 10′ target
16 Toes-to-bars

– Rest 3:00 between intervals –
'

Flow. A1-A2-A1-A2-A1-A2

Overview. Building from last week, we’re doing 6 sets of 3-minute work intervals with equal rest (1:1 work:rest ratio). The session uses a “hard start” format: the row buy-in is a sprint designed to spike your heart rate immediately. You then have ~2 minutes of mixed-modal work to complete while trying to manage that fatigue.
Effort. RPE 9/10 (Maximal Sustainable). This is VO2 Max territory. You are looking for the highest pace you can hold for 3 minutes, repeated 6 times. The rest is long enough to recover your breathing, but not long enough to fully clear the fatigue from your legs. That being said, you want to finish the session feeling like you could’ve done at least one more interval.
Feel. You might find yourself in the “pain cave.” The hard buy-in sets the stage for hard intervals. The challenge is not the sprint itself, but the “fight” to keep moving when you are already breathing heavy from the start.
Adaptation. Aerobic power and lactate tolerance. The sprint buy-in floods the system with lactate; the AMRAP forces you to rely on your aerobic engine to “buffer” that acidity while still producing force. This expands the ceiling of your engine.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your output (reps) drop significantly in the final intervals?
– How fast was your “transition” from the machines to the couplet?
– Did you maintain movement quality despite the fatigue?
– Were you able to keep moving through the full interval each time?
– Name two (2) things that went well and one (1) you’d improve next time.
Movement options.
Air bike → Row, SkiErg or BikeErg for same calories
DB devils press → 15/10kg (35/20lbs) → reduce reps to 4
Double-unders → reduce reps to 30 → Speed rope → Single-unders
Wall balls → reduce reps to 18 → lighter ball
Toes-to-bars → reduce reps to 12 → Toes-to-rings (12 or 16) → V-ups (12 or 16)