Alternate B1 / B2

B1. Standing KB press – 3 x 10-12 @ RPE 8 (2 RIR), Rest 1:00 before B2

B2. Meadows row – 3 x 8-12/side @ RPE 8 (2 RIR), Rest 2:00 before B1

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Halutessa kierto mukaan.

Lepo välissä 1min

LÄMMITTELY
60s./liike
1. Kyykky + kierrot
2. Eteentaivutus pumppailu + taaksetaivutus (toinen jalka taakse)
3. Ristikkäinen tuulimylly
4. Selälle rullaus + v-asennossa eteentaivutus
5. Skorpioni

KIERTOHARJOITUS
3 x 40s./20s.
1. Vaaka + polvennosto lp oik.
2. Vaaka + polvennosto lp vas.
3. Lp pään päällä marssi
4. V-nosto lp
5. Hollow hold + jalkojen ojennus

VOIMA
3 x 6 kulmasoutu
Sarjapalautus 1min

3 x 6 landmine rdl kierrolla
Sarjapalautus 1min

EXTRA: tabatas

3 Rounds for time

30/24 (cal) Air bike
20 Single-arm DB clean and jerks, alt @ 32.5/22.5kg
10 Bar muscle-ups

Time cap. 16:00

– Rest 8:00 –

3 Rounds for time
30 GHD sit-ups
30m Handstand walk

Time cap. 12:00

SESSION NOTES

Overview. Part A is a high-power triplet where the bike sets the tone, the dumbbell keeps you under load, and the muscle-ups demand control under fatigue. Part B shifts focus to midline endurance and overhead stability, with no movement that gives you a real break.
Strategy.
Part A – Hit the bike hard enough to set a fast pace, but not so much you blow up for the DB work. Keep the DB clean and jerks smooth, either steady singles or cycling through if you can sustain it. Plan your MU sets from the start to avoid failed reps (only go unbroken if you’re confident in your strategy) as grip and heart rate will already be elevated from the first two movements.
Part B – GHD: break early into sets you can repeat without slowing your cycle rate. Handstand walk: stay calm and keep attempts clean; if you fail, take a few deep breaths before retrying. The midline will be fatigued from the GHD. Stay engaged through your shoulders to keep your form on the HSW.
Instructions. Set equipment up fairly close but with some transition to recover. Set up a 25’/7.62m lane for the HSW.
Debrief. Take 2–3 minutes after the workout to reflect.
– Were your bike paces in Part A consistent across all 3 rounds?
. How well did you manage DB and MU fatigue: were your breaks planned or reactive?
– In Part B, did your GHD speed drop off or stay steady?
– How did midline fatigue affect your HSW execution?
– Name two (2) things you did well today. What’s one (1) thing you’ll change next time to improve consistency or output?
Movement options.
Alternate rep scheme (A) → 24/18 cal, 16 DB CnJ, 8 bMU or 18/14 (cal), 14 DB CnJ, 6 bMU
Alternate rep scheme (B) → 20 GHD, 50’ HSW
Air bike → BikeErg or Row for same calories
DB CnJ → Lighter DB, 27.5/20kg (60/45lbs), 22.5/15kg (50/35lbs) or 15/10kg (35/20lbs)
Bar muscle ups → Jumping bar muscle-ups with hip snaps → Chest-to-bar

Accessory

3 rounds for quality
5 strict chin ups (kumppari jos tarvii)
20-15s dip top hold*
15-10s bottom of the dip hold**
- rest as needed

*dipin yläasennossa pito (renkailla)
**dipin ala-asennossa pito (renkailla)

Skill

Emomx10-15
1) skill of your choice
2) rest
(3) rest)

Minuutin verran valitsemaasi skill- liikettä, fiiliksen mukaan joko 1 tai 2min huilia

3 rounds for time

9 overhead squat @70
21 calories row
15 handstand pushups

Part A).
Skill Primer
Dip Muscle Clean, Tall Clean from Toes & Pause Push Jerk
(5-8 sets x 2+2+2 / 0:02 pause in the catch)

Part B).
Power Position Clean & Split Jerk
(6-8 sets x 2+2 / 55%-70%)