-T2B, toes to rings / gymnastics complex: t2b, pull up, BMU
-gymnastics holds: handstand hold

Emom42
45sec work, 15sec rest

80m run
6-9 pull up
80m run
7-10 push up
80m run
10-15 air squat

Back squat

Build to a heavy double (H2) @ RPE 7/3 RIR (84-90%)
THEN
1-2 x 4 @ RPE 6-8/2-4 RIR (75+%), rest 3:00 between sets

– Build to a heavy double (H2) w/ 3 RIR (bar should be moving fast, not grinding through the reps)
– THEN 1-2moderate back-off sets w/ 2-4 RIR (1st set 3-4 RIR, 2nd set 2-3 RIR) @ 75+%1RM
– The intent is for this to be honest but not maximal work. FOCUS on moving well and driving up FAST from the bottom of the squat

Clean and jerk – 4 to 6 x 1.1.1 @ 65+%, go every 2:00

– 1.1.1 = 3 singles w/ short (10-15s) rests between them
– Start @ 65% for the first set, then build up from there. Only as heavy as good form allows (these should be quality, not maximal sets)

EMOM until done

1) 150 Wall balls @ 9/6kg (20/14lbs)
2) 150 Lateral burpees over the box, 24/20″
3) 150 (cal) Row
4) Rest

Flow.
Rotate as normal:
Min 1 – Wall balls
Min 2 – Lateral burpees over the box
Min 3 – Row
Min 4 – Rest

Continue cycling and accumulating reps until you reach 150 on a movement. Once finished with that movement, skip it in the rotation and continue with the others. When you’re close to finishing the final movement(s), you may drop the rest minute to close it out.

Note. The burpees will take the longest to finish. This EMOM will likely be longer than you expect.

Before you start. Take a moment to estimate how many reps you think you’ll go for on each minute and where the bottlenecks/opportunities are. This is a good self-awareness and strategy practice that’ll help you prepare for competitions.

Overview. A high(ish)-volume EMOM chipper. You’ll accumulate 150 reps/calories of one movement per minute before rotating. This is about pacing discipline, smart strategy and sustaining output on a longer piece.

Strategy. Pick a steady, repeatable cycle rate/pace for the movements at the start. On wall balls, aim for consistent sets every minute (e.g., 15-25 reps) you can repeat.. On burpees, lock into a smooth rhythm rather than racing. On the row, choose a pace you could sustain for 8-12 minutes total work time. Avoid the trap of starting off too hot then slowing down as you go.

The goal is even accumulation, not one big minute followed by survival.

Instructions. Track reps per minute to project how many rotations you’ll need. Adjust quickly if a minute drops off. Use the rest minute to track your numbers, lower breathing and reset posture, don’t waste it standing hunched over.

Debrief. Take 2–3 minutes after the workout to reflect
– Were your minute splits consistent, or did they trend downward?
– Which movement was hardest to keep steady, and why?
– Did you time the removal of the rest minute well at the end?
– How would you change your approach to this workout if you’d repeat it?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Wall balls → Lighter ball
Lateral burpees over the box → lower box → Lateral burpees over a DB
Row → Air bike, BikeErg or SkiErg

HSW ja pistoolikyykky-EMOM

DB Cycling – Medley

12-10-8-6-4 of each:
Single-arm DB split snatches, alternating
Single-arm DB overhead squats (reps/side)
Single-arm DB Hang (squat) snatches, alternating

Rest as needed b/t all movements/sets

Flow. Aim to increase weight each round. Start at a weight that allows you to complete the set unbroken while being able to focus on form (not just surviving). Your primary goal is to improve your movement quality on these so stick with weights that still allow you to move well as you build up..
Intent. Improve your DB cycling efficiency. Challenge yourself, but don’t go so heavy that your form starts to go (wide landings, press-outs, loss of balance etc)

-1500m bike erg/800m row
2 rds:
10 ring row
10 air squat
10 sit up/shoulder tap
-1500m bike erg/800m row
2rds:
10 reverse lunges
10 mountain climber/bird dog
10 burpee over line
-500m ski/800m echo
2rds:
10 push up
10 alt. V-ups/ dumbbell plank through
10 glute bridges
-500m ski/800m echo

*käytä kaikkia laitteita!

EMOM32, 40sec work/20sec rest

1. KBS
2. Burpee box jump over
3. Pull up/Ring row
4. Farmers carry with 2xKB
5. Sit up
6. Push up
7. Single arm devils press
8. Plank hold