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

LÄMMITTELY

2 Kierrosta, 1:00 min töitä / :20s lepo.
1) 5+5 1-Käden maastavetoa + Maksimitoistot mittarimato burpee
2) Soutu
3) 5+5 1-Käden pystypunnerrus + Maksimitoistot rengassoutua
4) Hiihto

Nosta vauhtia ja valitse sopivat painot lämpöjen aikana.

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KIERTOHARJOITUS

6 Kierrosta, 1:00 min töitä / :20s lepo.
1) 5+5 1-Käden maastavetoa + Maksimitoistot mittarimato burpee
2) Soutu
3) 5+5 1-Käden pystypunnerrus + Maksimitoistot rengassoutua
4) Hiihto

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HUOMIOITA

Harjoituksen tarkoitus on kehittää koko vartalon lihaskuntoa sekä hieman kestävyyttä. Hyvin onnistuneessa harjoituksessa saat tehtyä tasaisen suorituksen alusta loppuun pienen poltteen kanssa. Pyri valitsemaan keskiraskaahkot painot siten, että saat sarjat aina hyvin putkeen laadukkailla toistoilla.

AMRAP 15

30 Kettlebell Swing 24/16kg
20 Sit-Ups
1000m Bike

4min ON, 2min OFF x3 rounds
Jatka aina uusi kierros siitä, mihin edellinen jäi

amrap:
8 c2b / pull ups / kumppari pull ups
12/9 cal row
12 heavy kb swing @32/24kg

Front Squat, work up to heavy 2RM
+
2x4 @85-90% of 2RM