Build to a Moderate-Heavy 2-Rep Split Jerk in 15:00
- from rack
RPE 7-8

RX
EVERY 2:00 x 6 SETS
60 Double Unders
One Unbroken Set Shoulder to Overhead*
-Rest w/ Time Remaining-
*Shoulder to Overhead Weight Options.
10 Reps (60/43kg)
8 Reps (75/52kg)
6 Reps (85/60kg)

SCALED
EVERY 2:00 x 6 SETS
100 Single Unders
One Unbroken Set Shoulder to Overhead*
-Rest w/ Time Remaining-
*Shoulder to Overhead Weight Options.
10 Reps (light)
8 Reps (moderate)
6 Reps (challenging)
RPE 9

optional c2b strength: 2/3

3x
6 barbell gorilla row
5 pull up / banded pull up (hyvät hallitut toistot)
15-20 kumppari ”ylätalja”
- rest as needed

E2,5min x5
5 tempo front squat 22x1
*after every set 30+30s star plank hold

Skills

2-2-3 intervals / 1min rest between intervals

12/9 cal

8x KB Hang Clean 2x32/24kg

Amrap burpee over box over 60/50cm OR until 40 reps

TC 9 min

Tempaus tekniikka
-ota tämä lämmittelynä/herättelynä
-pienet painot

EMOMx5
2 snatch pull (hartiavetoon)
1 hang power snatch
1 hip squat santch
1 ohs

A1. EMOM 15 (0:40/0:20)
1) Air bike for calories
2) Single-arm DB clean and jerks, alt @ 32.5/22.5kg
3) Bar muscle-ups

– Rest 3:00 –

A2. EMOM 15 (0:40/0:20)
1) SkiErg for calories
2) DB Box step ups, 24/20″ @ 32.5/22.5kg (70/50lbs)
3) Wall-facing handstand push-ups

– Rest 3:00 –

A3. EMOM 15 (0:40/0:20)
1) Double-unders
2) Single-arm DB Devils presses @ 32.5/22.5kg (70/50lbs)
3) Rope climbs

Overview. A long mixed-conditioning session combining cyclical, DB and gymnastics work. Each 15-minute EMOM challenges sustainable output and technical consistency with high breathing demandThe goal is to hold even effort across all three sets, learning how to manage fatigue and stay efficient under long aerobic strain.
Effort. Work at 8/10 intensity, hard but repeatable. Every 40-second block should feel uncomfortable yet manageable, with clean transitions and no redline moments. You should finish each EMOM breathing heavy but capable of recovering in three minutes before the next block.
Feel. Expect increasing fatigue and high heart rate/breathing. The final EMOM will test your mental focus, stay composed and keep moving (it’d be easy to slow down).
Adaptation. Develop aerobic capacity, movement efficiency, and fatigue resistance. Build strength endurance in shoulders, grip, and legs while improving the ability to maintain quality movement under sustained effort.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your machine paces consistent from start to finish?
– Did you manage transitions smoothly or lose time between movements?
– Which movements felt better, which ones were more challenging?
– How could you adjust pacing to keep quality higher in the final rounds?
– Name two (2) things that went well and one thing to improve on
Movement options.
Air bike/SkiErg→ Other machine for calories
DB movements → lighter DB, 27.5/20kg (65/45lbs), 22.5/15kg (50/35lbs), 15/10kg (35/20lbs), weight that’s heavy but you can still keep moving with.
Bar muscle-ups → Jumping bar muscle-ups → Chest-to-bar pull-ups or regular pull-ups → Ring rows
Wall-facing HSPU → Strict HSPU → Kipping HSPU → Hand-release push-ups
Double-unders → Speed rope skips → Single-unders
Rope climbs → ½ length rope climbs → Pull to standing from the floor → Rope pull-ups → Towel pull-ups

Alternate A1/A2

A1. Bench press – 4 x 3-5 @ 82+%1RM, rest 1:00 before A2

A2. Standing single arm DB row w/ rotation – 3 x 6-10/side @ RPE 8 (2 RIR), rest 2:00 before A1

Back squat, Rest 3:00-4:00 b/t sets

Build to heavy 2 (H2) @ RPE 8 (2 RIR)
+
2-3 x 2.2.2 @ 85+%H2 (RPE 8)

– Build to a heavy double (H2) with 2 reps in reserve.
– 2.2.2 = cluster set of 6 total repetitions: 2 reps, rack the bar for :10-:15, then un-rack the bar and do 2 reps, re-rack again for another :10-:15, then unrack and complete the final 2 repetitions.
– Start the back-off cluster sets @ 85-90%H2, then build up if bar is still moving fast (do these at RPE 8/ where the bar is still moving fairly fast).

Huoltava, 36 minuutin peruskestävyysharjoitus

Lämmittely
2min soutu
2min pyörä
2min hiihto

Tee kerran B-osion liikkeet läpi.

Harjoitus, 6 kierrosta (Syke 60–75%/HR max)

A) 3 min vaihtuva ergo
B) 3 min AMRAP

8+8 Maailman parhain venytys
8 Jefferson curl
8 Leveän selkälihaksen venytys; penkin päällä selin makuulla, kepin ja pienen painon kanssa

Tee liikkeet rauhallisesti ja jatka aina siitä, mihin edellisellä kierroksella jäit.

Harjoituksessa vuorotellaan osiota A ja B. Harjoituksen on tarkoitus olla peruskestävyysharjoitus, joka kehittää myös liikkuvuutta. Tee harjoitus alusta loppuun tasaisella ja maltillisella tahdilla, jotta syke pysyy pk-alueella.

5 sets:
5 Bench Presses
- Rest as needed btw sets