E3:00 x5:
12 gorilla row @2x kb
12 sumo dl @2x kb
Max reps of box dip

4 Intervals, alternate A1/A2

A1. AMRAP 4
200m Run
8 Thrusters @ 43/30kg (95/65lbs)
4 Bar muscle-ups

A2. AMRAP 4
200m Run
8 Squat snatches @ 43/30kg (95/65lbs)
4 Wall walks

– Rest 3:00 between intervals –

Flow. A1-A2-A1-A2

Overview. Short, high-effort intervals (classic “Norwegian” intervals) combining running, light barbell cycling and skill-based gymnastics. Each 4-minute AMRAP blends fast, repeatable movement with just enough rest to go hard on each one. Smooth barbell work, efficient transitions, and quality gymnastics are key to keeping scores consistent across all four intervals.
Effort. Work around 8.5–9/10 effort. You should be moving quickly but with full control. Push the run to open each interval, then focus on crisp barbell reps and steady rhythm on the gymnastics. You should finish each AMRAP breathing hard but be able to match that effort again after the 3:00 rest.
Feel. Expect fast buildup in breathing and fatigue. Recovery will feel short, stay focused on keeping your pace, efficient movement and breathing control.
Adaptation. Build repeatability and high-end aerobic support for skill and barbell work. Train efficient movement at high intensity and practice pacing control under limited recovery.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your total reps consistent across the intervals?
– Did your barbell pacing allow you to maintain clean movement late in each round?
– Which interval was more challenging for you?
– What adjustment would help you sustain better output next time?
Movement options.
Run → 250m SkiErg or Row or 500m BikeErg
Barbell → 35/25kg (75/55lbs), 30/20kg (65/45lbs), 25/15kg (55/35lbs), light-moderate weight you can keep moving with
Bar muscle-ups → reduce reps (2 or 3) → Jumping bar muscle-ups → Chest-to-bar or regular pull-ups (6 or 8)
Wall walks → reduce reps (2 or 3/round) → Hand release push ups (8-12)

Deadlift

5-4-3-2-3-4-5

Go every 3:00

Active Recovery Workout 45 minutes :

10 Incline Reverse Flyers
5 Seiza Squats
8 Cuban Press
5 Deck Squats
20 Shoulder Taps ( HS, WF, Plank )
45/37 Calories Ergo

HEAVY+ WEEK 8/10

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WARM UP n. 15-20min

5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT

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5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. FFE SPLIT SQUAT - right side
2. PLATE OH SIT UP
3. FFE SPLIT SQUAT - left side
4. ALT COSSACK SQUAT / SIDE SQUAT *takaketju - varpaat kattoon *lähentäjät - jalkaterä lattiassa
5. SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: FFE SPLIT SQUAT

video: PLATE OH SIT UP

video: ALT COSSACK SQUAT

video: ALT SIDE SQUAT

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snatch, Clean & jerk training : you can make your own barbell technique

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MUSCLE SNATCH + OHS + TALL SNATCH + DROP SNATCH
2-3×1× 2+2+2+2@barbell, rest btw sets 2min

TALL SNATCH *tall=seiso suorana, lähtöasento tasajalalta
2@find your 2RM of the day! rest btw sets 2min

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SNATCH
1-2×3@barbell, 1@up to 82%, 1@86%, 1@86%, sn-%, rest btw sets 2min

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + PUSH JERK in SPLIT *työnnä ensin saksiin ja tee tässä asennossa push jerkit, toista toiselle puolen, toistot/puoli [suluissa]
2-3×1× 2+2+2+[2+2]@barbell, rest btw sets 2min

TALL CLEAN + PUSH JERK in SPLIT *tall=seiso suorana, lähtöasento tasajalalta
2+[2+2]@find your complex 6RM of the day!, rest btw sets 2min

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CLEAN + SPLIT JERK *split both side / split jerk to the other side on the next set
1-2×2× 1+1@barbell, 1+1@up to 80%, 1+1@85%, 1+1@85%, jerk-%, rest btw sets 2min

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BACK SQUAT
5@barbell, 1@up to 85%, 2×1@90-95%, bs-%, rest btw sets 2-3min

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DEFICIT SNATCH PULL
3×3@100-105%, sn-%, rest btw sets 2min

Set the snatch starting position tightly—it should be the same as from the floor, but with more knee and hip flexion. In other words, the same back angle but deeper—don’t simply hinge more at the hips.

Push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. Once at lower to mid-thigh, open the hips explosively while driving vertically with the legs even harder to accelerate maximally.

Extend the entire body approximately vertically—don’t try to mimic the hyperextension of the hips we would have in an actual snatch. Here we want to focus on vertical power and balance.

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video: TALL SNATCH

video: TALL CLEAN

video: PUSH JERK in SPLIT

video: DEFICIT SNATCH PULL / Snatch Pull on Riser

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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

10× +10×/side LU RAISES + SHOULDER EXTERNAL ROTATION

10× +10× DB GOBLET CURTSY SQUAT + BAND PRONE HAMSTRING CURL

10×/side BARBELL SIDE BEND *weight

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video: LU RAISES

video: SHOULDER EXTERNAL ROTATION

video: DB GOBLET CURTSY SQUAT

video: BAND PRONE HAMSTRING CURL

video: BARBELL SIDE BEND

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KEHONHUOLTOA!

The Hyrox Physical Fitness Test (P’F”T) has been specifically designed to give you the perfect introduction into Hyrox and measure where your Hyrox fitness level is at.

For time:
- 1000m Run (outdoor or treadmill at 2% incline)
- 50 Burpee Broad Jumps (90 cm)
- 100 Stationary Lunges (Fully Extended)
- 1000m Row
- 30 Push Up (Hand Release)
- 100 Wallballs (6kg male / 4 kg female)

The Hyrox PFT gives you a good indication of your level and for which division you should sign up to at the major HYROX event.
15 – 25 minutes – Hyrox PRO
25 – 35 minutes – Hyrox Single
30 – 45 minutes – Hyrox Doubles

KIERTOHARJOITUS

4 Kierrosta, 1:00 min töitä / :30s lepo
1) Soutu
2) Istumaannousu levypaino suorilla käsillä
3) Staattinen RDL pito levytanko polven alapuolella
4) Jefferson curl
5) Hiihto
6) “Cluster” käsipainoilla

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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.

For time :

21-15-9
Deadlift 70/50kg ( use challenging weight )
Push-Ups

TC 6

Every 2minx5

6+6 dumbell box step ups

kaksi käsipainoa mukana. Pidä työskentelevä jalka koko ajan boxilla, älä laske nousujen välissä maahan

A)
Daily max of :
2 Back squat + 1 behind the neck Split jerk + 1 Split jerk

B)
EMOM for as Long as Possible
3 Power Cleans @84/61kg
3 Front Squats
3 Jerks
Take the barbell from the ground.
Score is the total number of rounds completed before becoming unable to complete a round prior the start of the next minute. GOAL : 10+ rounds

Good Score for “Macho Man”
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Beginner: 7-9 rounds
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Intermediate: 10-12 rounds
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Advanced: 13-15 rounds
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Elite: 16+ rounds