Pendlay Row 3x8x35-40%

Sjmv 3x10x60%

Painijan kyljet 4x15/15

Kohautukset käsipainoilla 3x20

10min with empty barbell/light weight:

3 press in split (behind the neck) + 3 push jerk in split (behind the neck)

10min with light weight: 3 split jerk behind the neck with 2s pause at the dip & catch

10min with technical weight: 2 split jerk with 2s pause at the catch

Sarjojen välissä hyvät tauot, jotta laatu säilyy.

EMOM 42 (0:40/0:20)

1) (cal) Row
2) Wall walks
3) SB Bear hug carry @ 68/45kg (150/100lbs)
4) (cal) Air/Echo bike
5) SB squats @ 68/45kg (150/100lbs)
6) Rope climbs
7) Rest

Intent. Aim for consistent reps/calories/distance throughout the EMOM.

Overview.
A long EMOM built around steady, repeatable work with short recovery. The rotating structure spreads fatigue across different patterns, but over 42 minutes the challenge becomes maintaining output and movement quality as fatigue accumulates. The goal is consistent work across all stations for the full duration.

Effort.
Work at ~7–8/10. Each 0:40 window should feel productive but controlled, you should be able to keep moving the entire time without hitting failure. If you’re forced to stop early or slow drastically, the load or pace is too aggressive.

Feel.
The first rounds won’t feel that hard (at least if you’re pacing this sustainably) but the fatigue will accumulate and each round will get just a bit harder. The later rounds will test your ability to stay composed and keep moving.

Adaptation.
Develops durability and muscular endurance across long durations. Trains pacing control, movement efficiency, and the ability to sustain output with limited recovery over extended EMOM structures.

Debrief. Take 2–3 minutes after the workout to reflect
– Were you able to work consistently for the full 0:40 on each station?
– Which movement caused the biggest drop in output over time?
– Did fatigue build evenly or spike in certain minutes?
– What adjustment would help you maintain quality deeper into the session?

Movement options.
Air bike/Row → SkiErg, BikeErg, run
Wall walks → Seal walk
SB bear hug carry → lighter bag → KB FR carry @ 2 x 16-32kg (35-70lbs)
SB squats → lighter bag → KB FR squat @ 2 x 16-32kg (35-70lbs)
Rope climbs → Reduce reps (1 or 2/round) → Rope climb pull-ups (2-3/round)

Deficit deadlift, Rest 2:00-3:00 between sets

1 x 3 @ 60-65%
2 x 3 @ 65-70%
3 x 3 @ 70-75%

– All %s are from your 1RM deadlift
– Stand on a 2″” mat or a regular 10kg (25lbs) bumper to create a deficit
– Deficit deadlift is a useful variation to help improve your set up position, strenghten your pull off the floor and to reinforce leg drive.
– Control the way down and keep your chest tall to fight for a strong bottom position.

Snatch

Segment snatch (pause @ at the knee) – 3 x 3 @ 65+%, go every 1:30-2:00

-15min kipping pull-ups drills

6x4 mins AMRAP / 2 mins REST
Alternate A&B

A:
12/9 cal row
12 alt. DB Hang CL&Jerk @ 22,5/15kg
12 abmat sit up
12 goblet squat

B:
200m run
20m sandbag carry ( anyhow) @45/30kg
20 double under
20 USA swing@24/16kg

MODERATE-MAXIMAL WEEK 18/18

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

5×/side DEAD BUG with PLATE PULLOVER *pidä alaselkä koko liikkeen ajan lattiassa

10×/side CLAMSHELL SIDE PLANK HIP THRUST

5×/side GOBLET SQUAT to SIDE STEP SQUAT

20× FOREAM PLANK Alternating KNEE TAPS *pehmeä kontakti polvella lattiaan

30sec WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

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video: Dead Bug with Plate Pull Over

video: Clamshell Side Plank Hip Thrust 2:23

video: Goblet Squat To Side Step Squat

video: Foream Plank Alt Knee Taps

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MUSCLE SNATCH + OHS + TALL SNATCH + SNATCH BALANCE
2×2× 1+1+1+1@barbell, rest 2min

SNATCH
2×3@barbell, 3×1@70-75%, sn-%, rest 2min

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + SPLIT JERK *split both side 1+1
2×2× 1+1+1+2@barbell, rest 2min

CLEAN + SPLIT JERK *split jerk to the other side on the next set
2×2× 1+1@barbell, 2×2× 1+1@70-75%, jerk-%, rest 2min

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BACK SQUAT
1@up to 80%, 2×2@80%, rest 2min

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CLEAN PULL *use straps
3×1@85%, jerk-%, rest 2-3min

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BOX JUMP
3×5, rest 2-3min

Tempaus

-10 kipping leg raise
-15 Rus.KBS 24-32kg/ 20-28kg
-10 kipping leg raise
-15 wall balls 9/6kg

TC 12