3@up to the weight at the start of the jerks, rest btw sets 2-3min

1+1@up to 80-85% or 10 kilos below the starting weight, jerk-%, rest btw sets 2min

2×3@barbell, 1@up to 85-90% or 5 kilos below the starting weight, rest btw sets 2min

Up/Down ladder with a 12:00 time cap:

1-2-3-…-3-2-1 Strict ring muscle ups*

• Do 1 strict rMU, rest, then 2 strict rMU, rest, etc. until you get to biggest set you can complete unbroken, then rest and work your way back down (e.g. if you get up to 5 [1-2-3-4-5] then you must work back down [4-3-2-1] ** IF your max reps is < 5, you can keep repeating the ladder from start after finishing your 1st one ( = 1-2-3-2-1 then start again 1-2-…)

Back squat

4 x 5 @ 85-90%H5* (2-3 RIR), Rest 3:00-4:00 b/t sets

– Do your first set @ or around 85% of your H5 from last week, then build within the percentage range if you can
– This is % of the heavy 5 (H5) from last week, not your 1RM

3 Sets of 8 Intervals

1:00 work / 0:30 rest, rotate through

1) 10/7 (cal) SkiErg + AMAP DB hang clean and jerks, alt @ 2 x 22.5/15kg (50/35lbs)
2) 10/7 (cal) BikeErg + AMAP Burpees over DB
3) 10/7 (cal) SkiErg + AMAP Box jump-overs, 24/20″
4) 10/7 (cal) BikeErg + AMAP Burpees over DB

– Rest 3:00 between sets –

Flow. 8 x 1:00/0:30 (1-2-3-4 for 2 rounds), rest 3:00, repeat 2 more times

Overview. Short, fast intervals with little rest. Progressing to 1m work / 30s rest this week. This format keeps your heart rate up while forcing you to move efficiently across different patterns. With 1-minute of work, it’s important you find a movement option/loading that allows you to keep working, not just surviving. You’ll want to sprint the machines so you’ll have some time on the movements.
Effort. Work at around 8-8.5/10 RPE. Push in each minute, but you must have a little bit left in the tank — you should be able to repeat similar numbers from start to finish. The 30s rest is just enough to reset, not to fully recover.
Feel. Like last week, expect heavy breathing and steady fatigue in legs and shoulders as the sets build up. This week will be more challenging with the longer work interval duration. The challenge is staying composed so you don’t fall off in later rounds.
Adaptation. Builds aerobic power and VO₂max by keeping you working near max effort with incomplete recovery. Improves efficiency in common CrossFit movements while developing the ability to sustain power and composure across repeated short efforts.
Debrief. Take 2–3 minutes after the workout to reflect
– Did you keep rep counts consistent across all three sets?
– Which movement felt hardest, and why?
– Did you start at the right pace, or did you fade as the session went on?
– How did this session compare to last week?
– What’s one adjustment you’ll make next time to stay more consistent?
Movement options.
SkiErg/BikeErg → Any other machine for same calories
DB Hang clean and jerk → 2 x 15/10kg (35/20lbs) DB
Burpees over DB → Burpees
Box jump overs → Lower box → Box step overs

Clean deadlift 5x5

Huoltava, 36 minuutin peruskestävyysharjoitus

Lämmittely
2min soutu
2min pyörä
2min hiihto

Sitten tee kerran harjoituksen liikkeet läpi.

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

A) 3 min: Ergo

Vaihdellen hiihto, pyörä, soutu

B) 3 min: AMRAP

8 Valakyykky räkkiä vasten; seiso räkin välissä ja paina keppiä räkkiä vasten kyykätessäsi alaspäin
8 Pystypunnerrus seinää vasten; istu lattialla, pidä kädet kiinni seinässä liikkeen ajan ja työnnä ne kohti kattoa suoriksi
8+8 Yhden jalan maastaveto suorin jaloin twistillä; toinen jalka suorana penkin päällä (kasakkakyykky-tyylisesti)

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.

Tessa Borodulin

Käsinseisonta, HSPU

Build in Heavy Set of 3 Deadlift. Time 10 minutes

Rest 3 minutes

AMRAP 20
60 Calories Row
80 Kettlebell Swing 24/16kg
60 Sit-Ups
80 Squat w/kb

Split Reps as you like.

Score : Deadlift Total & Reps of AMRAP