Skills

Aikaa vastaan 7 kierrosta

7/10 Cal
1 Köysi/3 raakaleukaa
7 Bob

Every 7min, 4 rounds
Run 800m
– tasainen reipas vauhti

Deadlift 1x8

EMOMx25
1) 40 crossover / Double under / practice
2) 10 thruster @45/30kg
3) 3-2 rope climb / 6-4 zombie climb
4) 12 ghd / abmat sit ups (weighted)
5) rest

Snatch
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 85% of 1RM

2 rounds

A1. AMRAP 7
7.62m Overhead Walking Lunges @ 43/30kg (95/65lbs)
8 Bar-facing burpees
7.62m Overhead Walking Lunges @ 43/30kg (95/65lbs)
8 Chest-to-bar pull ups

– Rest 4:00 –

A2. AMRAP 7
8 Toes-to-bars
10 KB Clean and jerks @ 2 x 24/16kg (53/35lbs)
14/12 (cal) Row

– Rest 4:00 –

Overview. Two 7-minute intervals alternating between barbell/gymnastics (A1) and kettlebell/cyclical work (A2). Both pieces challenge overhead/midline stability under fatigue, grip endurance, and the ability to maintain output across different movement patterns. The aim is consistent scores and sharp execution, not one big push followed by a crash.
Adaptation. Develops mixed-modal aerobic power, local muscular endurance in shoulders, grip, and core, and the ability to maintain form under fatigue.
Effort. Work at ~8–8.5/10. You should finish each interval breathing hard but confident you could match the score again after the 4:00 rest. If your output drops sharply, you started too aggressively.
Feel. A1 – Constant shoulder and midline tension with elevated breathing from burpees, making each pull-up set harder. A2 – Core and grip fatigue will build quickly, with the row keeping the HR high.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your pacing allow for consistent paces across all 4 intervals?
– Which format—A1 or A2—was harder to sustain, and why?
– Did grip or midline fatigue change how you approached the later rounds?
– Name two (2) things you executed well. What’s one (1) adjustment you’d make to improve repeatability next time?
Movement options.
OH WL → 35/25kg (75/55lbs) or 30/20kg (65/45lbs) → Front rack WL
Chest-to-bar pull-ups → Pull ups → Ring rows
Toes-to-bars → Toes-to-rings → ab-mat sit-ups
Row → BikeErg, Air bike or SkiErg for same calories

Alternate B1 / B2

B1. Strict press, Rest 1:00 before B2
Build to heavy 6 (H6) (77-82%)
+
2 x 6 @ 90%H6
1 x AMAP @ 85%H6

B2. Strict chin up, Rest 2:00 before B1
Build to heavy 6 (H6) (77-82%)
+
2 x 6 @ 90%H6
1 x AMAP @ Bodwyweight

Notes (B1).
– Build to a heavy 6 (H6) @ around 77-82%1RM.
– Once you’ve hit the H6 set, you have 3 back-off sets. 2 sets of 6 reps @ 90%H6, and one set of AMAP @ 85%H6.
– AMAP = As many as possible. Challenge yourself and see how many you can get
Notes (B2).
– Build to a heavy 6 (H6) @ around 77-82%1RM.
– Once you’ve hit the H6 set, you have 3 back-off sets. 2 sets of 6 reps @ 90%H6, and one set of AMAP @ Bodyweight.
– AMAP = As many as possible. Challenge yourself and see how many you can get

Z press 3x8

Option 1:
Skill - kipping Pull up

3 x 10 Kipping
3-5 x 5 Dynamic kip with hip momentum
5 x 1 Kipping pull up starting from the top
3-5 x 3-5 Kipping pull up with pause on top
3 x 3-5 Kipping pull up/c2b

Option 2:
Strict Pull-ups 4x Max Rep

Rest 1:30 between sets.

10-15min hölkkä

1x 1000m
1x 800m
1x 600m
/3min palautuksella

+2min tauko

3x400m 1min palautuksella