Back squat/ front squat

BS 80 squats
Light to moderate ( 25-65 kg)

FS 40 squats
Semi light to moderate ( 35-55 kg)

Deadlift
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

EMOM until 100 Push-ups:
• 10/8-calorie Row
• Max Push-ups
Every minute, complete 10 calories for men / 8 calories for women on the concept2 rower (rollover calories from previous round count) then as many push-ups as possible in the remaining time. Continue this until 100 push-ups have been completed. Score is time. Time cap: 12 min Goal: 6 min.

Warm Up
3x20+20m sledge push + hand over hand pulling (or air bike x 3-5 minutes)
then 2 rounds
5 Half Kneeling Thoracic Rotation w/Lift Off (each side)
5 90/90 Hip Switch w/Heel Lift (per side)
10 Prone PVC Lift Offs w/2 Sec Hold + Snatch Grip
then 2 rounds
barbell prep as you like for snatch and cleans

Weightlifting
muscle snatch + tempo power snatch + tempo snatch + snatch
3x1+1+1+1 reps @35-55%
power snatch + snatch
3x2+1 @60-65-70%
Tall snatch
2x3 reps@with empty barbell or max 25% of 1rm (focus on pulling first with straps and elbows, then fast under the bar)
rest 1-1.5 min bwn sets

rest few minutes after snatch before starting clean&jerk

tall clean + press to split (pause on catch)
2x2+2reps@25-35% of 1rm
tempo clean + clean + slow excentric jerk and (pause on split) + jerk
2x1+1+1+1reps @35-55%
clean + jerk
3x2+2 reps@60-65-70% of 1rm

prep for metcon : 4x10 sec on / 10 sec off at 70-80% effort
rest couple mins and go pretty short and hard

Metcon
1 set at 85-95% effort on each 10 sec piece (8x10sec fast/20 sec off)
Echo bike

LÄMMITTELY

10:00 min
:45s Soutu tai hiihto
5 Burpee boxille askellus / hyppy
10 Maastavetoa kahdella kahvakuulalla
10 Työntöä käsipainoilla
:20s lankkupito

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KUNTOHARJOITUS
5 Kierrosta, :45s töitä / :15s lepo
1) Soutu
2) Burpee boxille hyppy
3) Farmarikävely kahvakuulilla
4) Hiihto
5) Työntö kahdella käsipainolla
6) Bearhug pito

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HUOMIOITA

Harjoituksen tavoite on pysytellä liikkeellä koko työajan läpi sekä tehdä tasainen suorite alusta loppuun. Harjoituksen tarkoitus on kehittää hieman lihaskestävyyttä, isometristä voimaa sekä kestävyyttä.

Tähtää harjoituksessa mukavaan väliviikon hikijumppaan. Sopivan kevyet painot, joilla saat hyvän tuntuman ilman ylilyöntejä.

Jerk from boxes
2x3
3x3
4x1

Gymnastics for quality
30min

ADVANCE
1x1m free handstand

INTERMEDIATE
Handstand walk

BEGINNER
Wall walk and shoulder taps

WOD
AMRAP 8min
YGIG

4m HSW

Both preforms 3 burpees every time feet touch the ground.

Scale as needed

5 supersets:
10 Pull-ups
20 HS Walking Steps, against the wall
- 2min Rest btw sets

Best of the day 1RM

EMOM 40 (0:45 work / 0:15 rest)

1) (cal) Row
2) (cal) SkiErg
3) (cal) Airbike
4) Rest

Overview. A simple, long engine session rotating through all three machines. This week we’re doing a slightly modified Mikko Triangle, with a set 15s rest/transition each minute. This breaks each 3-minute interval into shorter segments = you can push the pace just a little bit.
The goal is not max effort, but steady, hard work you can sustain across the full session.
Effort. Work at RPE 8/10. Practice holding an even output on each machine and using the transitions as opportunities to catch your breath (just a little).
Feel. Expect heavy breathing that stays constant, not spiking. Legs will feel a steady burn from the bike, while the row and ski bring upper-body fatigue. The session should feel like one long grind where you can still keep a good rhythm on the machines.
Adaptation. Improves aerobic endurance, efficiency in machine pacing, and recovery between submaximal bouts. Builds durability for long-format efforts.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your paces consistent on each machine across rounds?
– Did you pace too aggressively early, or finish with energy left?
– Which machines felt most sustainable, and which ones were harder to keep?
– At what point did the workout get hard?
Movement options. You can sub any machine for a different one