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

accessory:

3x
6 good morning
15 takareidet soutulaitteella
10+10 bulgarian split squats
-rest as needed

3 rounds:
15m Single DB OH Walking Lunges (L 7,5m + R 7,5m) 20/15kg
15 T2B
200m Skillmill Run

• Rest 3min

30m Single DB OH Walking Lunges (L 7,5m + R 7,5m + L 7,5m + R 7,5m) 20/15kg
20 T2B
300m Skillmill Run

Banded Bench Press, 4*12

Deadlift, rest 3:00 between sets

Build to Heavy 3 (H3) @ 2-3 RIR
+
2-3 x 6 @ 85-90%H3 (2-4 RIR)

back squat

1x4 @80%
1x3 @85%
1x2 @90%
2x1 @100+%
-prosentin suuntaa antavia. jos fiilistä, niin kokeile ykkösmaksimi

VIIMEINEN VIIKKO ENNEN DELOADIA

snatch

every 3min x6
2 power snatch + 2 hang squat snatch
- 2s pause in catch of each rep

• keskiraskas paino, tekniikka edellä

Snatch – Go every 0:45

4 x 1 @ 70-75%
4 x 1 @ 72.5-77.5%
4 x 1 @ 75-80%
4 x 1 @ 77.5-82.5%

Rest 2:00-3:00 b/t sets

– Build within the percentage range on each set if you can
– These sets are done on shorter rest than usual, so only build in weight if you are confident you can avoid failed reps