AMRAP 32:00 in teams of 2:
32 Wall balls @9/6kg
32 Alt. DB Snatches @22,5/15kg
32 Burpee Jumping Pull-ups
32 Strict Handstand Push-Ups (or scale option)/ box HSPU/ Push up
32 Calorie Bike/Row/Ski

Goal: 3+ rounds . Have fun and find a consistent pace with your partner.
One person works. Split as needed.

AMRAP 40

400/350m Row
6 Wall walks
800/700m BikeErg
20m Arm-over-arm sled pull @ moderate*
400/350m SkiErg
60m SB bear-hug carry @ 68/45kg (150/100lbs)

– Rest 1:00 between rounds –

• Resistance depends on the sled/floor friction. Choose weight so that you can keep the sled moving.

Overview. A broken up AMRAP with focus on repeatability. Aim is to keep the rounds within 30-seconds of each other. This means consistent pacing, and moving well will be keys to making the most out of this session.
Effort. Work at RPE 7.5–8/10. Push to keep moving continuously, but never go to a point of redlining. The aim is to finish the round feeling like you could still keep moving. The 1:00 rest is short but should allow you to recover enough to repeat your effort through the AMRAP.
Feel. Breathing should stay controlled. You should never hit a point where you’re waiting to recover before moving again. Wall walks and the sled pull should have a steady rhythm through the set. The sandbag carry should feel challenging on posture but not like you’re surviving. Overall, the session should feel like continuous work with no panic moments.
Adaptation. This builds long-duration mixed-modal aerobic capacity, improves movement economy under fatigue, and trains pacing discipline. Develops the body’s ability to clear lactate while working.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your round times stay consistent, or did you drop off?
– Did the accumulating fatigue affect your movement quality?
– How well did you breathe under load on the wall walks and carries?
– How well did you utilize the rest to bring your heart rate and breathing down?
– Name two (2) things that went well and one (1) you’d refine next time.
Movement options.
Row/BikeErg/SkiErg → 300m Run, 28/20 (cal) Air bike OR repeat one of the other machines
Wall Walks → Reduce reps to 3-4 → Bear crawl (15m)
Arm-over-arm sled pull → 12, 15 or 18 Ring rows
SB bear hug carry → Lighter SB or d-ball → KB Front rack carry @ 2 x 20-32/12-24kg (44-70/26-53lbs) KBs → Farmer’s walk (same weights as FR carry)

A)
In every 2’ x 4 rounds
Single arm complex (R + L)
4 dead clean
4 push press
4 alt. overhead lunge

B)
For time
3-6-9-12-15
target burpee
15-12-9-6-3
double KB hang clean and jerk

KUNTOHARJOITUS
Parin kanssa aikaa vastaan:

10 Kierrosta (5/nenä)
250m/200m Soutu
Aikaraja 12:00 min

1:00 min lepo

10 Kierrosta (5/nenä)
500m/400m Pyörä
Aikaraja 12:00 min

1:00 min lepo

10 Kierrosta (5/nenä)
250m/200m Hiihto
Aikaraja 12:00 min

1:00 min lepo

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HUOMIOITA

Harjoituksen tarkoitus on haastaa maksimikestävyyttä ja vauhtikestävyyttä. Tavoite on parin kanssa tehdä kymmenen kierrosta ergometrejä vuorotellen siten, että molemmat tekevät kutakin laitetta viisi kertaa vuorotellen. Toinen lepää kun toinen tekee.

Snatch, go every 1:30-2:00

3 x 2 @ 70-75%
2 x 2 @ 75-80%
1 x 2 @ 80-85%
3 x 2 @ 75%

– Build up within the percentage range on each set if moving well
– Drop the bar between each rep, reset and go.

Halting power snatch + halting snatch + overhead squat

5 x 1+1+1 @ 50%+1RM snatch, EMOM

Week 6
1. Push Press
6x1 @rpe9

1. Superset - 3x
   A) 20 alt. dumbbell suitcase lunge (2 dbs)
   B) 10/10 B-stance RDL (1 db)

2. 3 round of:
   A) 12 dumbbell lateral raise
   B) 8/8 bench kneeling 1armed row
   C) 12 biceps curls with barbell

FOR TIME:

buy in: 40/30cal echo (heracles 3min)
then:
3 rounds:
12 toes to bar / knee raises
15 hang power clean @45/35kg
buy out: 40/30cal row

Every 2minx5

6+6 db box step ups
- lisää vime viikosta

Box squat

5x3
polvikulma 90astetta
-lisää viime kerrasta