EMOM 16

1 minute : 5 Back Squat, building heavy
2 minute : 15 Push-Ups
3 minute : 12 Gorilla Row
4 minute : 15 Sit-Ups

Lämmittely

2x
10 Air squats
5 Inchworm+push-ups
5 Burpees

2x
10 alt. lying hip cross-overs
10 squat reaches (syväkyykyssä ylävartalon kierrot)
10 banded pass-thr.
6 banded pull-aparts

Treeni

Every 3:00x3 4 Takakyykky
Every 3:00x3 4 Penkki

Every 2:00x3 10 Dippi (esim. telineessä, renkailla tai boksilla)

3x
10+10 Yhden käden kulmasoutu käsipainolla
12 Ojentajat kuminauhalla
12 Istumaannousu+pystypunnerrus lisäpainolla
:30 lepo kierrosten välissä

For time:

42,195 km

Omatoiminen

Aika-arvio 3-4 tuntia. Kannattaa aloittaa erittäin rauhallisesti. Suositeltavaa on käyttää sykemittaria ja soutaa vihreällä sykealueella valtaosa matkasta. Viimeisen 30minuutin aikana voit antaa sykkeen nousta. Mukaan kannattaa varata energia juomaa 3-5 litraa, sipsiä, energia geeliä. Aloita näiden nauttiminen tasaisesti 15-20 minuutin välein koko harjoituksen ajan.

4 x läpi 30sec työ 30 sec lepo tai 40/20
mountain climber
arch pito

EMOM30

1. 5 viivajuoksu 5m väli
2.8-12 t2b Valitse haastava määrä
3.40m farmarikävely kahvakuulilla 32/24kg
4.10/8 echo bike
5.6-10 hspu Haastava toistomäärä, ei ykkösiä

Rive kääntöallemeno +Vapu
3sarjaa
-5+1 @30-40%

Overhead squat

4 x 4 @ 85+%1RM snatch (3 RIR), Rest 3:00 between sets

For time


75 Double-unders
25 Toes-to-bars

15 Clean and jerks @ 61/43kg (135/95lbs)

75 Double-unders
25 Toes-to-bars

12 Clean and jerks @ 83/56kg (185/125lbs)


75 Double-unders
25 Chest-to-bar pull-ups

9 Clean and jerks @ 102/70kg (225/155lbs)



75 Double-unders
25 Chest-to-bar pull-ups

6 Clean and jerks @ 111/80kg (245/175lbs)

Time cap. 22:00

Note. You can choose whether you change the plates right after the previous bar or just before the next one

Barbell options. Choose one you can finish

Number1 (smaller jumps) – 61/43kg (135/95lbs), 70/47.5kg (155/105lbs), 83/56kg (185/125lbs), 93/65kg (205/145lbs)

Number 2 (lower start A) – 52.5/35kg (115/75lbs), 61/43kg (135/95lbs), 70/47.5kg (155/105lbs), 83/56kg (185/135lbs)

Number 3 (lower start B) – 43/30kg (95/65lbs), 52.5/35kg (115/75lbs), 61/43kg (135/95lbs), 70/47.5kg (155/105lbs)

Number 4 (same weight) – 43/30kg (95/65lbs) or 52.5/35kg (115/75lbs) or 61/43kg (135/95lbs) throughout (no increase in weight)

Before you start. Take a moment to estimate how fast you think you’ll go on each part of the workout and where the bottlenecks/opportunities are. This is a good self-awareness and strategy practice that’ll help you prepare for competitions.

Overview. A descending barbell ladder wrapped in gymnastics and double-unders. The early rounds are about efficiency and saving your grip, the later rounds are about composure under heavier loads. The workout rewards athletes who manage fatigue early so they can attack the final two barbells with confidence.

Strategy. Think of the double-unders as the buy-in to gymnastics and clean and jerk = Keep them calm and steady, break if needed but not unnecessarily.

While you can go unbroken on toes-to-bar/chest-to-bars if you have the capacity, short breaks here won’t cost you that much time and will save your grip. Few ideas: 15-10, 10-8-7, 8-7-5-5 or a bigger set to open and then chip away. Stay relaxed on the kip and come off the bar before getting too close to failure.

For the clean & jerks, you’ll likely want to do singles from the start. Adjust your pace (increase rest between reps) progressively as the weight gets heavier. You can be a bit more relaxed (but not sloppy) on the lighter weights but with heavier ones, you’ll want to focus and commit to each lift to avoid any misses.

When changing weights, move with purpose. Have everything pre-staged so you don’t waste time.

Instructions. Pre-stage the weights needed as these can get tricky especially in kilos (this will be good practice). Set all stations about 1.5-2m apart.

Debrief. Take 2–3 minutes after the workout to reflect
– How efficient were your plate changes?
– Did you choose the right barbell pacing at each weight?
– How well did your set breakdown work on the gymnastics?
– How would you change your approach to this workout if you’d repeat it?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Double-unders → reduce reps (50/each time) → Speed rope steps
Toes-to-bars → Toes-to-rings → V-ups → ab-mat sit-ups
Chest-to-bars → Pull-ups → Jumping pull-ups → Ring rows
Barbell → see options above

In 2 min:
25 cal row
Max burpees

Rest 2 min

In 2 min:
30 cal row
Max burpees

Rest 2 min

In 2 min :
35 cal row
Max burpees

Your score is the total amount of burpees

Gymnastic skill development
For quality :
1. 10 Jump into hollow pos.
2. 3 x 10 Kip swing
3. 5 x 5 Kipping rhythm
4. 5 x 1 Kipping pull-up starting from the top pos.
5. 5 x 3-5 Kipping pull-up with 1" pause on top
6. 3 x 3-5 Kipping pull-up

Optional:
Tempo (5-7" lowering) negative chin-up
4 x 4-6 reps, 90" rest btw sets

Isometric holds – 2-3 Rounds

0:10-0:30 Ring support hold
0:10-0:30 Chin over the (pull-up) bar hold
0:10-0:30 Bottom of ring dip support
0:10-0:30 Hanging L-sit hold