2x3min amrap:

Part A:
15/18cal airbike
12 burpee over bar
Amrap: Front squats 40kg/60kg

Rest 2min

Part B
15/18cal airbike
12 burpee over bar
Amrap: STOH 40kg/60kg

For time:

40 wallball
15 pull-ups
20 deadlifts @70kg/100kg
5 wall walks
15 pull-ups
40 wallball

Time cap: 12min

For time:

Run 350m
Ski 350m/400m
Run 350m
Row 350m/400m
Run 350m
Farmari 350m @15kgs/22,5kgs
Run 350m

Time cap: 18min

Jerk rack hold

4 x 5 to 10-seconds @ 100+%1RM jerk, go every 2:00-3:00

Set the rack/block height so that you can unrack the bar straight up without need to step back.
– Elevate your shoulders slightly to prevent the bar pressing on your neck (so you won’t pass out). IF YOU FEEL DIZZY, RACK THE WEIGHT IMMEDIATELY. If possible, do this from blocks to stay safe.
– Do your first hold @ 1RM jerk, then if that felt ok, you can go slightly heavier.
– Intent is to build your trunk/back strength and confidence with heavy loads in front rack position.

Snatch w/ 2-sec pause @ receiving + Snatch

5 to 7 x 1+1 @ 70-80%1RM snatch, go every 1:00-1:30

– Do your first set @ 70%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

Front squat

Paused front squat – Build to heavy 2 (H2) @ RPE 8 (83-88%, 2 RIR)

6 Total interval, alt A1/A2

A1. AMRAP 3
12/8 (cal) Air bike
8 DB snatches, alt @ see options
4 Wall walks

– Rest 2:00 –

A2. AMRAP 3
40 Double-unders
8 DB Thrusters @ 2 x see options
12 Chest-to-bar pull ups

– Rest 2:00 –

DB weight (options). Choose a weight you can keep moving with

32.5/22.5kg (70/50lbs) – 27.5/20kg (60/45lbs) – 22.5/15kg (50/35lbs) – 15/10kg (35/20lbs)

Session overview. You’re rotating between two 3-minute intervals with incomplete recovery. The aim is to develop your ability to repeat high effort without major drop-off. Every round should finish just shy of your redline. Hard, but controlled.
Adaptation. Train repeatable intensity and composure in short, mixed intervals. Learn to transition quickly, hold form under fatigue, and keep your output steady across rounds.
Effort. Work at an 8.5–9/10. Each interval should feel tough, but repeatable. You should finish breathing hard, but be able to match your effort again. If your scores drop off by a lot, you pushed too soon or moved too inefficiently.
Feel. A1 starts grindy, bike effort builds quickly, and shoulder fatigue from wall walks sneaks up. A2 feels faster but breathing climbs early and chest-to-bars get harder to hang onto. You’ll feel fatigue shift between shoulders, grip, and lungs throughout the session.
Debrief. Take 2–3 minutes to reflect on the session
– Were your scores steady, or did you fade after the first couple rounds?
– Which movement caused the most drop-off—wall walks, thrusters, or pull-ups?
– Did you use the transitions well, or did they slow you down?
– Name two (2) things you executed well. What’s one (1) thing you’d adjust next time?
Movement options.
Air bike → BikeErg or SkiErg
DB snatches/DB thrusters → See options above
Wall walks → reduce reps (2 or 3/round) → Wall walk ½ way → Seal walk (16m/round)
Double-unders → reduce reps (20 or 30/round) → Speed rope skips
Chest-to-bar pull-ups → reduce reps (8/round) → Regular pull ups (8 or 12)

squat snatch up to heavy

4 rnds for time:
12 snatch
9 OHS
6 burpee pull up

T.C.: 12'

Ohjelmoinnin 6. kierros ja kohti kovia kolmosia.

Lämmittely 8 minuuttia
1min ergo
8+8 dead bug + levypaino suorilla käsillä kohti kattoa, hartiat ilmassa
8 hamstring curl soutulaitteessa
8 lattiapenkki käsipainoilla

Maastaveto, leveä ote
1x5, RPE 8-9. Aikaa noin 12 minuuttia. Jonka jälkeen
2x8 @85% viimeisestä x5 sarjasta.
- Yritä lisätä painoa viime viikosta.
- Merkkaa tulokseen maastavedon paino (dynamic snatch grip deadlift).

Yhden käden pystypunnerrus, istuen lattialla
3x8-12, RPE 10
- Toistoprogressio. Kun saat kaikissa kolmessa sarjassa 12 toistoa täyteen, lisää painoa seuraavassa treenissä.

Dippi (penkiltä, telineeltä tai boksien välistä)
3x3, RPE 8

Hyvää huomenta (tanko)
2x8, RPE 7-8
- Lisää painoa viime viikosta.