5 rounds:
15/12cal Row
10 Push-ups
15/12cal Ski
10 Shoulder Presses 30/20kg

4 sets:
3x (1 Min @RPE8, 1 Min @RPE1-2)
- Rest 2min btw sets
- Every set with a different machine

Every 5min x 5:
20/15cal Row
5 HSPU
12 Alt. DB Hang Snatches 22,5/15kg
7,5m HS-walk

35minutes of

”I Run 300m - You Ski/Row”

Tempo Back Squat ( Tempo 32X )
5 x 4, go every 3:00
( Tempo : 3 sec down, 2 sec pause on bottom, fast up, bouncing not allowed )

EMOM 15

1 minute : Row 12/9 Calories
2 minute : Deadlift Hold 40sec. 80/60kg
3 minute : 50 Single Unders

Front squat

4 x 8 @ 72-77% (2-3 RIR), rest 3:00-4:00 b/t sets

note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!

Increase weight of each week, if you can! - choose 2-3 movements and next week different movements

2-3 rounds

10× KB/DB SINGLE LEG ABDUCTED RDL

10+10+10× SUPINATED BENT OVER ROW + BAND PULL APART + BAND FACE PULL

10×/side + 10+10× SEATED W-WALL SLIDE + ARNOLD PRESS + DB/BARBELL UPRIGHT ROW

10×/side + 10× RUSSIAN TWIST with PRESS + DIP *triceps / BENCH DIP

10× HANGING LEG / KNEE RAISES

30 sec/side SIDE PLANK with WEIGHT *kuorma lantion päälle

10× NORDIC HAMSTRING CURL *polvillaan lattialla lukitse nilkan kohdalta jalat esim. räkin/tankon alle - kallistu kohti lattiaa jarruttaen reisillä, ota käsillä vastaan ja avusta ylösnousu punnertaen käsillä.
Huom! jos teet liikkeen nilkat koukussa, niin avustajana mukana pinnalliset pohjelihakset. Jos nilkat suorana, ainoastaan takareisi työskentelee

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video: KB/DB SINGLE LEG ABDUCTED RDL

video: SUPINATED BENT OVER ROW 0:54

video: BAND PULL APART

video: BAND FACE PULL

video: SEATED W-WALL SLIDE

video: ARNOLD PRESS 1:58

video: UPRIGHT ROW - videolla tanko versio

video: RUSSIAN TWIST with PRESS

video: DIPS *tricpes

video: BENCH DIPS

video: HANGING LEG RAISES

video: HANGING KNEE RAISES

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KEHONHUOLTOA!

4 Intervals, alt A1/A2

A1. AMRAP 7
10/7 (cal) Air bike
3 Wall walks
5 SB cleans @ 70/45kg

– Rest 3.00 –

A2. EMOM 7 (0:40/0:20)
1) SkiErg for calories
2) Burpee box jump overs, 24/20″
3) Rope climbs
4) SB Squats @ 70/45kg
5) Rope climbs
6) Burpee box jump overs, 24/20″
7) SkiErg for calories

– Rest 3.00 –

These intervals are a blend of VO2max and muscle endurance stimulus. Main intent is to pick a challenging pace that’s still repeatable across each piece.
Effort. Work at an RPE of 8–9/10. You should finish each part feeling like you could have continued a bit longer if needed. You’re aiming for a steady, hard effort on both. If your pace drops off noticeably on the 2nd round of intervals, you likely opened too aggressively. Aim for repeatability, not survival.
Feel. These are intended as fast, hard intervals that are still sustainable for the 7-minutes and can be repeated with 3-minutes of rest. This means finding the right pace/reps/calories for each part that you can maintain through the interval (and recover in time for the next one).
Adaptation. Improve your aerobic capacity by increasing your body’s ability to transport oxygen to the working muscles. Improve your movement endurance.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your pace in A1 hold steady across all rounds, or did any of the movements start to slow you down?
– Which movement in A2 challenged you the most, and how did you adjust?
– Were you able to start each minute on time and stay composed under fatigue?
– What are two (2) things you executed well? What’s one (1) thing you’d do differently next time to improve consistency or output?
Movement options.
Air bike → Row, BikeErg, Run
Wall walks → partial wall walk (half-way)
SB/d-ball clean → Lighter SB/D-ball → dual KB cleans @ 2 x 32/24kg (70/53lbs) or 2 x 24/16kg (53/35lbs)
SkiErg → Row, Air bike, BikeErg, Run
Burpee box jump over → lower box → burpee step over
Rope climbs → Pull to standing from the floor
SB squats → Lighter SB/D-ball → dual KB front squats @ 2 x 32/24kg (70/53lbs) or 2 x 24/16kg
Add to Journal

EMOM 12 min

3 Valakyykky (60-70%)
3 Box Jump (saa olla korkeampi kuin normaalisti, esim 60/70)
9 Linkkari

merkkaa valakyykky