60% x 3
67.5% x 3
72.5% x8 ( 2 sets)
67.5% x 8+

2 x 70%
2 x 80%
4x 2 90%

Front squat

Working 3 on : 2 off for 6 rounds
A.
30/25 Cal Row
20 wall balls
Max Ring MU (AMRAP)

B.
16 Step back db lunges
16 T2B
8 DB Power Clean
16 step back lunges
Max t2b

Score is total ring mu + t2b.

Alternate;
1. 10 power clean & jerk 60/40
2. 50 double unders
3. 2-3 wall climbs

50% x 5
60% x3
70% x1
75% AMRAP
Use 90% of your max
Last set is all out with nothing in reserve.

6x3 Explosive Squat @ 60% of 1RM

• Use 3s. to descent, then explosively come up
• Immediately after each set of 3 reps do 5 hurdle jumps, or 5 high box jumps
• After jumps rest 3min

AMRAP 4 x 3 min on 3 min off

20 double unders
10 burpee box jump 24/30"
5 DBL KB/DB deadlift

(24min)

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Beginner
0.8–1.2 rounds / interval
DU scaled to 40 singles, light load.
Intermediate
1.3–1.8 rounds / interval
Steady pacing and controlled burpee box jump rhythm.
Advanced
1.9–2.4 rounds / interval
Fast DU, crisp transitions, minimal resting.

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Goal & Intensity
-The goal is to hit each 3-minute working block with a steady high effort and keep your round times as consistent as possible.
-Build explosiveness, high-end conditioning, and movement quality under fatigue.
-The workout should feel “breathy but controlled,” with your heart rate rising fast and staying high.
-Transitions are quick, but your movement stays clean and repeatable.
-RPE 8–9 by the end of each 3-minute interval — hard effort, but not an all-out sprint.
💡 Coach’s Tip
Use a simple rhythm on the burpee box jump: down–up–jump with no extra hesitation, to keep your pace efficient.
Why this workout?
This session improves metabolic conditioning, lower-body power, and the ability to maintain speed in short, intense intervals. It also trains fast recovery between efforts.

10 Box Jumps 75/60 cm
10 KBS 24/16 kg
5 Push-ups
5 Burpees

EMOM 10
4 Devils press to thruster (AHAFA)

12min 1min töitä/1min lepo

1, 2, 3 +1 toisto
Maastaveto 102/70kg
Yleisliike tangon yli

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