4 Total intervals, alt A1/A2

A1. For time
500m Row
30 Box jump overs, 24/20″
500m SkiErg
50 Chest-to-bar pull ups / Toes-to-bars

A2. For time
500m SkiErg
30 DB snatches, alt @ 22.5/15kg (50/35lbs)
500m Row
100 Double-unders

– Rest 3:00 between intervals –

Overview. You’re alternating between two longer intervals that mix machines with bigger sets on the other movements. Aim to keep the box jump overs, snatches and double-unders into a single set. Break the pull up/toes-to-bar as needed to keep moving.
Your goal is to manage the bigger sets, execute clean, and stay composed under fatigue.
Adaptation. Improve your aerobic power and fatigue resistance in the 6-8 minute range, as well as muscular endurance. You’re working near threshold with incomplete recovery, which develops your ability to sustain high output while clearing fatigue between efforts.
Effort. Each interval should be performed at 9/10 effort: hard, but repeatable. You want to finish each piece with a strong push, but still leave enough in the tank to recover for the next interval. Your aim is to match your time (or be close) in the second half of the session.
Feel. Except the heart and breath rates to get and stay high. These will combine with local muscle fatigue on the gymnastics.
Debrief. Take 2–3 minutes to reflect on the session
– Were your splits consistent across intervals, or did one effort fall off? Why?
– Which element, machines, box jumps, gymnastics, or skips, created the most fatigue or disrupted your flow?
– Did your strategy on C2B/TTB and double-unders hold up under pressure?
– What movement or pacing decision are you most happy with? What would you approach differently next time to stay sharper across all rounds?

Movement options.
Row/Skierg → 1000/500m BikeErg, 1200/600m Air bike
Box jump overs → lower box
Chest-to-bar pull ups → reduce reps (30 or 40) → Pull-ups → Ring row
Toes-to-bars → reduce reps (30 or 40) → Toes-to-rings → ab-mat sit-ups
Double-unders → reduce reps (50 and 75) → Speed rope skips

10 min for quality:
1 min run/row
5 burbee box step up
5+5 plate windmill
5+5 lunge+reach
5-10 kip swing

35 minuutin perus- ja vauhtikestävyysharjoitus laadukkaasti.

Lämmittely 12min
400m kevyt hölkkä
10+10 yhden jalan varpaille nousu
8+8 yhden käden kahvakuulaheilautus
6+6 samson venytys

Harjoitus (Syke 60–75%/HR max ja 75–85%/HR max)

35 min for quality

400m kevyt hölkkä
10+10 sivutaivutus kahvakuulalla
8+8 pystypunnerrus kahvakuulalla
6+6 yhden käden kahvakuulaheilautus

Tee niin monta kierrosta kuin ehdit 35 minuutin aikana laadukkaasti. Pyri siihen, että syke pysyisi pääasiassa peruskestävyysalueella tai vauhtikestävyysalueen alarajalla. Harjoituksen ei tule tuntua kuormittavalta, vaan sen tulee edetä helposti.

MODERATE-MAXIMAL WEEK 13/13

WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

10× + 10×/side + 10× + 3-5×/side
BANDED ANGEL +
DEADBUG with STRAIGHT ARM HOLDS puske kuormaa kohti kattoa ja vapaa käsi voi olla jalkojen liikkeessä mukana + SHOULDER DB FRONT RAISE with slow ECCENTRIC +
SIDE HIGH PLANK ROTATION & HIP RAISE *or elbow plank

3×/side + 3×/side + 20× + 10×/side + 3×/side +3×/side
MOUNTAIN CLIMBER TO COSSACK SQUAT +
SUMO SQUAT TO TWISTING KNEE DROP +
HALF ROLL TO COMBAT STANCE +
STANDING PANCAKE +
ELEPHANT WALKS +
SHOULDER EXTENSION to CROSS CRUNCH +
COMBINES BEAR CRAWL TOE TAP to PRONE PINWHEEL TAPS

15× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: BANDED ANGEL

video: DEADBUG with STRAIGHT ARM HOLDS
https://www.tiktok.com/@anthonyvidetto_dpt/video/7251703081447099694

video: SHOULDER DB FRONT RAISE with slow ECCENTRIC

video: SIDE HIGH PLANK ROTATION

video: SIDE HIGH PLANK HIP RAISE

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kuvat liikkeistä

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video: HALF ROLL TO COMBAT STANCE 1:03

video: STANDING PANCAKE 0:23

video: ELEPHANT WALKS

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Tee ennen tankoa omat lämmöt tai taululla olevat, avaavat / aktivoivat - lisäksi omaa tanko jumppaa

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SNATCH
*lähestyminen esim. 25min, 9 kertaa tangossa käynti

2×2@barbell-35% (~25min),
2@50% (20min),
1@65% (18min),
1@72% (15min),
1@77% (12min),
1@82% (9min),
1@86% (6min),
1@90% (3min),
1@93% - 95% --- open

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10 min tauko ja evästä nassuun!

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CLEAN + JERK
*lähestyminen esim. ~25min, 9 kertaa tangossa käynti

2×2× 1+1@barbell (~25min),
1×2× 1+1@40% (20min),
1×2× 1+1@60% (18min),
1+1@70% (15min),
1+1@75% (12min),
1+1@80% (9min),
1+1@85% (6min),
1+1@90% (3min),
1+1@93% - 95% --- open

tai

CLEAN + JERK
*lähestyminen esim. ~18min, 7 kertaa tangossa käynti

2×2× 1+1@barbell (18min),
1×2× 1+1@40% (15min),
1×2× 1+1@60% (12min),
1+1@75% (9min),
1+1@85% (6min),
1+1@90% (3min),
1+1@93% - 95% --- open

Alternate A1/A2

A1. Strict dip – 4 x 5 @ RPE 8 (2 RIR), rest 1:00 before A2

A2. Romanian deadlift – 3 x 6-8 @ RPE 8-9 (1-2 RIR), rest 2:00 before A1

LÄMMITTELY

12:00 Minuuttia:
:45s Erg
8+8 1-Käden pystypunnerrusta kuminauhalla
6 Vauhtipunnerrusta levytangolla
6-10 Lapaleuanvetoa
6-10 Rengassoutua
6+6 Sivulankkurutistusta

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KUNTOHARJOITUS

20:00 minuuttia:
6 Vauhtipunnerrusta
8-12 Leuanvetoa
8+8 1-Käden niskan takaa ojentajapunnerrus
8+8 Sivulankkurutistusta

:30s-60s lepo liikkeiden välillä.
Finisher:

8 x :20s töitä / :10s lepo. Vuorottele A ja B välillä.
A) Lu-raise levypainoilla
B) Bicycle vatsarutistus

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HUOMIOITA

Harjoituksen tarkoitus on kehittää erityisesti ylävartalon voimaa ja hieman voimakestävyyttä. Tavoite on pysyä liikkeellä tasaisella tahdilla koko työajan. Hyvin onnistuneessa harjoituksessa saat tehtyä toistot putkeen hyvän poltteen kanssa ja toistoja jäisi aina tankkiin 2-3 toistoa.

20-minute EMOM (Gymnastics capacity)

1) Strict toes-to-bars
2) Wall-facing handstand push-ups
3) Kipping toes-to-bars
4) Kipping handstand push-ups
5) Rest

Intent. One (1) unbroken set on each minute to accumulate as many strict and kipping repetitions as you can. Aim to not go to failure on the sets, until at least the final round.
Movement options.
Toes-to-bar (strict/kip) → Toes-to-target height (e.g. ¾ way up, ½ way up, ¼ way up) → Knees-to-chest → Hanging knee raises → V-ups
HSPU (wall-facing) → Strict HSPU (facing away from the wall) → Standing HSPU variation of choice
HSPUs (kip) → Reduce ROM (ab-mat(s)) → Push-ups

For quality:
50 Wall Ball Sit Ups 9/6kg
30 Alternating Leg V-Ups (1=1)
50 Superman Pulses
20 Ring IY's (I+Y=1)
50 Russian Twists with Plate (2=1)
10 Side Plank Leg Raise L+R

Snatch w/ 2-sec pause @ receiving + Snatch

4 to 6 x 1+1 @ 75-85%1RM snatch, go every 1:00-1:30

– Do your first set @ 75%1RM snatch and build up within the percentage range over the remaining sets
– Pause for 2-seconds in the receiving of the first rep before standing up
– Drop the bar between each rep, reset and go

Warm Up
2 sets
8-10/side Half Kneeling Thoracic Rotation with Lift Offs
10 Prone PVC Lift Offs w/ 2 sec hold, snatch grip
5/side 90/90 Hip Switch
+
Clean&Jerk Warm Up
2x through with empty bar

Weightlifting
3-4x1 power clean + 1 push jerk + 1 squat clean + 1 split jerk @light/moderate weights
3-4x1 power clean + 1 squat clean + split jerk @moderate/heavyish
rest 1.5-2 min bwn sets

Metcon

21-15-9 reps for time
Deadlifts @light/moderate weight (max 50% of 1rm)
HR Push Ups