WU
Jefferson's 30kg 2x8

Back squat 2x5

Matching reps

3 Rounds @ 3/2/1 RIR

10-12 Standing barbell curl*
10-12 Lu raise
10-12 Incline rear delt raise
* Use an EZ curl bar if available

Alternate B1 / B2

B1. Close grip bench press – 3 x 10 @ RPE 7-8 (2-3 RIR), Rest 1:00 before B2

B2. Single arm DB row – 3 x 12/side @ RPE 7 (3 RIR), Rest 2:00 before B1

LÄMMITTELY
1 Kierros, 1:00 min töitä / :20s lepo
1) Hiihto
2) Vauhtipunnerrus käsipainoilla
3) Soutu
4) Kahvakuulaheilautus
5) Pyörä
6) Goblet kyykky
7) Istumaannousu
8) Lankkupito

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KIERTOHARJOITUS

16 x 1:30 min / :30s

1) 15/12 Kaloria hiihtoa + makismitoistot Vauhtipunnerrusta käsipainoilla loppuaikana

2) 15/12 Kaloria soutua + Maksimitoistot kahvakuulaheilautusta loppuaikana

3) 15/12 Kaloria pyörää + Maksimitoistot goblet kyykky raskaalla käsipainolla loppuaikana

4) 20 Istumaannousua + Maksimiaika lankkupitoa loppuaikana

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HUOMIOITA

Harjoituksen tarkoitus on kehittää vauhtikestävyyttä sekä voimakestävyyttä. Tavoite on kullakin osiolla ensin suorittaa ergometri valmiiksi, minkä jälkeen pumpataan niin monta toistoa annettua liikettä kuin mahdollista loppuaikana.

Hyvin onnistuneessa harjoituksessa ergometri on valmis noin :45-60s aikana, jolloin sinulle jää :30-45s aikaa paukuttaa sisään yksi hyvä sarja kutakin liikettä. Valitse siis painot, joilla voit tehdä toistoja myös väsyneenä.

MODERATE-MAXIMAL WEEK 12/12

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

10×/side + 10×/side
RUSSIAN TWIST with PRESS + SIDE HIP RAISES

3×/side + 3×/side + 3×/side + 3×/side
MOUNTAIN CLIMBER TO COSSACK SQUAT +
KNEE TWIST on ELBOWS +
SIDE KICK +
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: PLATE RUSSIAN TWIST with PRESS

video: SIDE HIP RAISES

video: MOUNTAIN CLIMBER TO COSSACK SQUAT

video: KNEE TWIST on ELBOWS + SIDE KICK - videolta LIIKE 1 & 2
https://www.facebook.com/share/v/17PEnyXR7S/

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kisaajat

pe - su 3. - 5.10.2025

Masters SM-kilpailut (alle 50-vuotiaat) 2025, Jyväskylä(HWJ)

info: https://painonnosto.fi/tapahtuma/masters-sm-kilpailut-alle-50-vuotiaat-2025-jyvaskylahwj

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SALI & KISAAJAT:

Tee ennen tankoa omat lämmöt, avaavat / aktivoivat

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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

Week 2 - D01

Rest - Day

🎯 Upcoming week
BUILT BY WOD-SCIENCE 🚀
Week: 2 of 10
Load: Moderate
Focus: Great job making it through the test week—arguably the toughest part of the entire Project. Now, the real work begins. This week marks the start of the structured programming phase. Below is a preview of how the training focus will be divided across the cycle:
Weeks 2–5 will emphasize:
Clean & Jerk, Front Squats, Romanian Deadlift, Bench Press, Bent-Over Barbell Row
Monday: REST
Tuesday: Strength
Wednesday: Conditioning
Thursday: REST
Friday: Gymnastics + Olympic
Saturday: Conditioning
Sunday: Zone 2

Week 2 - D02

💪 Strength - Day

Strength-up #1
Part A)
4 Rounds of:
Air Bike/Row/Ski/Run
40s Work @RPE 2–3
20s Rest

Part B)
5:00 for quality: *
8 Front Squat **
8 Frog Pump
4 Air squat
4 Counter Movement Jump

@RPE 2–3
* Start with light weight. After the first round, you can increase the weight if it feels good.

If needed, add any extra mobility or warm-up work based on personal needs.
Counter Movement Jump
This session is for practice and week-to-week improvement in the CMJ.
You have 10 minutes to complete 3 attempts at CMJ (Countermovement Jump), resting 30 seconds between each jump.

(See video on how to do a CMJ and the PDF/2nd video on how to use the app)

6:00 - Build up
Within a span of 6 minutes, gradually increase to your target weight for the day, while focus on the technique and mind-muscle connection.

Lower Strength #1.1
Every 5:00 x 4
A1) Front Squat
8 x reps @RIR 2 or ~86kg - 92.5kg

A2) Romanian Deadlifts
10 x reps @RIR 2 or ~70% 1RM Romanian Deadlift - 75% 1RM Romanian Deadlift

6:00 - Build up
Within a span of 6 minutes, gradually increase to your target weight for the day, while focus on the technique and mind-muscle connection.

Upper Strength #1.1
Every 5:00 x 4
B1) Bench Press
10 x reps @RIR 2 or ~75.5kg - 81kg

B2) Bent over Row
10 x reps @RIR 2 or ~70% 1RM Bent Over Row - 75% 1RM Bent Over Row

Week 2 - D03

🚀 Conditioning - Day

Warm-up #1
Part A)
4 Rounds of:
Air Bike/Row/Ski/Run
40s Work @RPE 2-3
20s Rest

Part B)
5:00 for quality: *
6 Scapular Pullups
6/6 Banded Internal Rotation
6 Ring row
4 Wide Grip Pushups

*@RPE 2-3

If needed, add any extra mobility or warm-up work based on personal needs.
6:00 - Metcon up
Within a span of 6 minutes, prepare for today's Metcon. Get everything ready and prepare mentally. Do the movements 1-2 times to get the feel for them.

Metcon
AMRAP 8:00* x 2

12 Deadlifts @56kg
9 Hang Power Cleans @56kg
6 Push Jerks @56kg

*@RPE 8; Rest 4:00 between AMRAP

8:00 - Metcon up
Take a breather and the time you need - and then prepare for the next Metcon.

Metcon
AMRAP 8:00* x 2

8 Devil Press w/DB (2 x 22.5/15kg)
30 Double Unders
10 Toes-to-Bar

*@RPE 8; Rest 4:00 between AMRAP

Week 2 - D04

rest

Week 2 - D05

✨Gymnastics + Olympic - Day

Gym-up #1
Part A)
4 Rounds of:
Air Bike/Row/Ski/Run
40s Work @RPE 2-3
20s Rest

Part B)
5:00 for quality*
8 Scapular Pull-ups
8 alt. Shoulder Taps
8 Dumbbell Bent over Row
4 Push-ups

*@RPE 2-3

If needed, add any extra mobility or warm-up work based on personal needs.
6:00 - Skill up
Within a span of 6 minutes, make everything ready what you need for the Gymnastics and get familiar with the movements.

Gymnastics: HSPU & Pull-Ups
16min EMOM (Every Minute on the Minute)*

Odd Minutes (1,3,5...):
5–8 Strict Deficit Handstand Push-Ups (up to 2x25kg plates)

Even Minutes (2,4,6...):
Option A:
3–5 Weighted Strict Pull-Ups (add load with dumbbell or belt)
or
Option B (if no loading):
5–7 Tempo Strict Pull-Ups (3-1-2) + 10s Active Hang Hold

*RPE 7; Develop foundational upper-body strength to improve handstand push-up and pull-up capacity—critical for high-rep gymnastics in workouts and better control in advanced CrossFit movements like muscle-ups.

8:00 - Build up
Within a span of 8 minutes, gradually increase to your target weight for the day, while focus on the technique and mind-muscle connection.

Clean Strength #1
EMOM x 10

1 Power Clean + 1 Hang Squat Clean + 1 Front Squat

Start at ~55kg and build up weight that feels heavy but still controllable (for example 80kg)

Clean Strength #2
EMOM 2:00 x 3

1 Squat Clean + 1 Front Squat

Build to a heavy complex for the day (start where you left off from #1)—form over max load.

Week 2 - D06

🚀 Conditioning - Day

Warm-up #1
Part A)
4 Rounds of:
Air Bike/Row/Ski/Run
40s Work @RPE 2-3
20s Rest

Part B)
5:00 for quality: *
10 Air Squat
6 Push jerk**
6 Clean deadlift
6 Muscle Clean

*@RRE 2-3
**Start with light weight. After the first round, you can increase the weight if it feels good.

If needed, add any extra mobility or warm-up work based on personal needs.
Counter Movement Jump
This session is for practice and week-to-week improvement in the CMJ.
You have 10 minutes to complete 3 attempts at CMJ (Countermovement Jump), resting 30 seconds between each jump.

(See video on how to do a CMJ and the PDF/2nd video on how to use the app)

6:00 - Metcon up
Within a span of 6 minutes, prepare for today's Metcon. Get everything ready and prepare mentally. Do the movements 1-2 times to get the feel for them.

Metcon
AMRAP 20:00*

21 Thrusters @35.5kg
15 Pull Up Kipping/Butterfly
10 Burpee
16/12 Cal Air bike

*@ RPE 6

8:00 - Metcon up
Take a breather and the time you need - and then prepare for the next Metcon.
Suggestion:
5:00 of continuous rowing @RPE 4-5, with a 5-second sprint at the top of each minute
1:00 Rest before the Metcon

Metcon
3 Rounds of:*

3:00 Row @RPE3
3:30 Row @RPE7

*Score cal on work part

Week 2 - D07

🏃‍♂️➡️Zone 2 - Day

Zone-up #1
Part A)
4 Rounds of:
Air Bike/Row/Ski/Run
40s Work @RPE 2-3
20s Rest

Part B)
5:00 for quality: *
12 Air squat
12 Banded Good Mornings
12 Scapular Pullups
6/6 Banded dead bug

*@RPE 2-3

If needed, add any extra mobility or warm-up work based on personal needs.
6:00 - Ready up
Within a span of 6 minutes, prepare for today’s Zone 2.

44:00 of Zone 2
2 RDS of:

11:00 Ski erg
11:00 Bike Erg (Or Air bike if you don't have Bike Erg)

You can also substitute one of the Ergs for running. Keep in mind, to stay in Zone 2.

44:00 of Zone 2
2 RDS of:

11:00 Ski erg
11:00 Bike Erg (Or Air bike if you don't have Bike Erg)

You can also substitute one of the Ergs for running. Keep in mind, to stay in Zone 2.

Press Complex
4 rounds
Set every 3 min
3 Push Jerks
3 Push Presses
3 Shoulder Presses

Build up to a heavy but technical set

Svedbergin Sarjat

4 Rounds for both (in pairs)

10 Snatches
10 Snatch Grip Push Press BTN
10 High Pulls
10 Hang Power Cleans
10 Shoulder to Overheads
10 Bicep Curls

in pairs.
Barbell does not touch the floor
1st round: 1 movement then switch
2nd round: 2 movements then switch
3rd round: 3 movements then switch
4th round: all movements then switch

EMOM12:
1: :40 Dead Hang
2: 10 Ring Push-ups (feet on the bench)
3: :40 Sandbag Bearhug Hold 60/40kg
4: 10 DB Bicep Curls

5 rounds:
30 DU
20m DB Walking Lunges 1x20/15kg
10 T2B
5m HS-walk OR 15 HS-walking Steps (againts the wall)
- Rest 1min

Front squat Rest 3:00-4:00 b/t sets

5 @ 77-82% (2 RIR)
3 @ 83-86% (1-2 RIR)
1 @ 90-94% (1-2 RIR)
3 @ 77.5-82.5% (3-4 RIR)