KUNTOHARJOITUS

Aina alkavalla minuutilla 15:00 minuutin ajan:
1) 6 Maastavetoa
2) 4-8 Boxille hyppyä
3) 12 Thrusteria käsipainoilla

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APULIIKKEET

3 Kierrosta,

12 Kasakkakyykkyä tanko niskassa (6+6)
4-8 Säkin/Dball nostoa hartialle
10-20 Kuminauhalla avustettu leuanveto / “Kumppariylätalja”

Noin :30s lepo liikkeiden välillä.

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HUOMIOITA
Harjoituksen tarkoitus on kehittää voimaa sekä voimakestävyyttä. Tähtää kuormissa raskaisiin painoihin ja variaatioihin, joilla kuitenkin saat tehtyä hyvät ja ehyet sarjat putkeen.

Apuliikkeissä tee vielä viimeistely lihaksille ja koita valita liikkeet siten, että saat tehtyä sarjat kunnon poltteella läpi. Panosta ensisijaisesti kaikki energiat kuitenkin kuntoharjoitukseen, äläkä “säästele” apuliikkeitä varten.

Lepo n. 1-1.30min välissä.

LÄMMITTELY
2 kierrosta, n. 1min/liike
1. Hyvää huomenta tangolla
2. Roikkuen lapavedot
3. Yhden jalan lantionnosto vuorojaloin
4. Päinmakuulla rintarangan kierto käden nostolla
5. Selinmakuulla t- kierrot

VOIMA
4 x 6/jalka bulg.askelkyykky

CIRCUIT
3 x 40s./20s.
1. Hiihto
2. Tarjoilijakävely
3. Lp tempaus
4. Lantionnosto + polven koukistus pallolla
5. Russian twist

Parin kanssa

Reps: Age
1. Row cal (syncro)
2. Push up (ygig)
3. Air Squat (syncro)
4. T2b (syncro)
5. Hspu (ygig)
6. Db snatch (syncro)
7. 3x du (ygig)
8. Pull-up (syncro)
9. C&J (ygig)
10. Burpee over bar (ygig)
11. Wall Ball (syncro)
12. Wall walk (ygig)

Tc age

6 Intervals, alternate A1/A2

A1. AMRAP 3
400m Run
8 Power clean and jerks @ 70/47.5kg (155/105lbs)
Max bar-facing burpees in the remaining time

A2. AMRAP 3
500m Row
10 Front squats @ 70/47.5kg (155/105lbs)
Max bar-facing burpees in the remaining time

– Rest 2:00 between intervals –

Flow. A1-A2-A1-A2-A1-A2

Overview. We are back to 3-minute intervals with a slightly heavier barbell. Each interval pairs cyclical effort with barbell into burpees and tests your ability to stay composed above threshold. The focus is repeatable intensity: push hard, but stay in control enough to hold consistent scores across all six rounds.
Effort. Work at about 8.5–9/10 effort. Each interval should feel fast and still controlled. You’re pushing the pace, but still moving well. Aim to keep the same number of burpees on each repeat of interval. IF YOU’RE NOT MAKING IT TO BURPEES, SEE MOVEMENT OPTIONS.
Feel. Expect hard effort from the start and recovery that never feels complete. The combination of short rests and high heart rate will make the later intervals feel heavier, but if you pace it right, you should be able to keep moving.
Adaptation. Build high-intensity repeatability and aerobic recovery above threshold. Improve efficiency in cyclical-to-barbell transitions while developing local muscular endurance. Work on control and pacing under sustained fatigue.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your burpee numbers steady across rounds, or did you start too hard?
– Which pairing part felt harder to recover from?
– Did you manage to stay composed on the movements?
– What small adjustment would help you maintain better output next time?
Movement options.
Alternative rep scheme for barbell → 6 PC+J and 8 FS
Run/Row → 1000m BikeErg or 500m SkiErg
Barbell → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs)

A:
Skill Primer
Hang Muscle Snatch, BTN Push Press, Pause Snatch Balance (5-8 sets x 2+2+2 / 0:03 pause in the bottom)

B:
Halted Snatch Deadlift & Hang Snatch
(8 sets x 1+2 / 55%-70% / 0:03 pause above knees)

AF, WEEK 46, Day 2

CONDITIONING
“Koneralli”
E4MOM x9:
21-15-9 cal Machines (A+B+C+A+B+C+A+B+C, 36min total)

A: 21cal Row + 15cal Ski + 9cal Bike
B: 21cal Ski + 15cal Bike + 21cal Row
C: 21cal Bike + 15cal Row +9cal Ski

Alternate the order of the machines each round.

Overall RPE 4.
Target: all rounds within 10sec. Can you go sub 2:30 each interval?

To hit sub 2:30 you must push the machines hard and keep the transitions fast. This can be done with RPE 3-4 if wanted by scaling the rep scheme lower.

Scaling: use a rep scheme of 18-13-7 or 15-12-9 or 12-9-6

With a partner, ygoigo:
5 wb
10 ring row
400m echo/ 200m row
vaihto kokonaisen kierroksen jälkeen, 4 kierrosta/kaveri

E2:30 x4:
5-7 pull ups/ moderate pull up
10-12 d-db floor press

1000m bike

50 pull-up
100 push-up
150 air squat

1000m bike