4 rounds:
200m Skillmill Run
15-12-9-6 DB Hang Clean & Jerk 2x20/15kg
3-5m HS-walk OR 9-15 HS-walking Steps (against the wall)
1min Rest

Vauhtipunnerruksia

Takaolkapääsoutu 5x20

Penkki 3x5x75%

Sotilaspenkki käsipainoilla 4x8-12
Vipunostot sivuille 4x15
Ojentajat taljassa/kumpparilla 4x20
-superina

Hauiskääntö tangolla 3x20
-myötäote

Teams of 5

35min

SkiErg
Bike
Row
Echo Bike
Rest

Switch places after every 23/18 Cal on the SkiErg

Power snatch and overhead squat

10-9-8-7-6-5-4-3-2-1 Power snatches
1-2-3-4-5-6-7-8-9-10 Overhead squats

– Rest as needed between rounds –

Each round is to be done unbroken as touch-and-go (i.e. 10 PSn + 1 OHS, 9 PSn + 2 OHS, 8 PSn + 3 OHS etc.)
Intent. Work on maintaining your technique and rhythm on longer sets (each set is 11 total of reps). Aim to connect each rep together smoothly and pay special attention to transition from power snatches to overhead squats. Your success here is measured on quality not time = don’t rush the sets or rests, focus on moving well.

Weight. Choose a load you can move well with, between 40-50%1RM power snatch

LÄMMITTELY

10:00 Minuuttia:
:45s Vapaavalintainen ergometri
5/5 Tempaus+tuulimylly
5/5 Kasakkakyykkyä
5/5 Pystypunnerrus kahvakuulalla (pohja ylöspäin)
5/5 Bird dog row

Kokeile liikkeet läpi ja valitse sopivat painot.

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KUNTOHARJOITUS
4 Kierrosta,
A)
5:00 min vapaavalintainen ergometri (kevyt)

B)
5:00 min “AMRAP”
6/6 Tempaus+tuulimylly
6/6 Kasakkakyykkyä
6/6 Pystypunnerrus kahvakuulalla (pohja ylöspäin)
6/6 Bird dog row

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HUOMIOITA

Harjoituksen tarkoitus on olla huoltava aerobinen harjoitus. Tavoite on ottaa kevyt tahti sekä tehdä liikkeet hallitusti hyvällä kontrollilla liikelaajuuksia parantaen.

Deadlift 5x7 @67,5% 1RM

Power snatch 8x1
3s pause below the knee
5 high box jumps after every lift

Every 3 min

Week 3
Back Squat
1x5 @75%
3x5 @80%

Superset: 

A) 5x3 ring pull up (weighted/ weighted neg./ 5x10 heavy ring row) @rpe7-8
B) 5x5 strict hspu (def./suf. hspu, box hspu, pike push up) @rpe7-8

3 rounds
A) 12 cyclist squat @mid-heavy
B) 8-8 single KB DL @rpe8 (you can use 2 KB)
C) 30-40” hollowbody hold

EMOM 40 (0:45 work / 0:15 rest)

1) (cal) Row
2) (cal) SkiErg
3) (cal) Airbike
4) Rest

Overview. A simple, long engine session rotating through all three machines. This week we’re doing a slightly modified Mikko Triangle, with a set 15s rest/transition each minute. This breaks each 3-minute interval into shorter segments = you can push the pace just a little bit.
The goal is not max effort, but steady, hard work you can sustain across the full session.
Effort. Work at RPE 8/10. Practice holding an even output on each machine and using the transitions as opportunities to catch your breath (just a little).
Feel. Expect heavy breathing that stays constant, not spiking. Legs will feel a steady burn from the bike, while the row and ski bring upper-body fatigue. The session should feel like one long grind where you can still keep a good rhythm on the machines.
Adaptation. Improves aerobic endurance, efficiency in machine pacing, and recovery between submaximal bouts. Builds durability for long-format efforts.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your paces consistent on each machine across rounds?
– Did you pace too aggressively early, or finish with energy left?
– Which machines felt most sustainable, and which ones were harder to keep?
– At what point did the workout get hard?
Movement options. You can sub any machine for a different one