Lepo 1min.

LÄMMITTELY
1km hiihto parin kanssa / tiimissä
Seinällä tehtävät avaukset:
• seinäkyykky
• kierrot ja avaus toispolviseisonnassa
• käsien työntö ylös

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

VOIMA
Parin kanssa vuorotellen
3 x 6-8 lantionnosto tangolla
Sarjapalautus 1min

3 x 6-8 kulmasoutu tangolla
Sarjapalautus 1min

5 rounds for time:


200m Run
4 Ring muscle ups

8 Bar-facing burpees

12 Power Snatches @ 43/30kg (95/65lbs)

Time cap. 16:00

– Rest 8:00 –

5 Rounds for time
200m Row
40 Double-unders
8 Wall-facing handstand push-ups
12 Front squats @ 43/30kg (95/65lbs)

Time cap. 16:00

SESSION NOTES
Overview. This will be a hard session. Two balanced pieces that mix cyclical starts with gymnastics and light barbell. For both parts, the key is to stay composed under fatigue and to find a pace that allows you to keep moving.
Strategy.
Part A – Run at a pace you can repeat for all 5 rounds without your muscle-ups suffering, think smooth, not sprinting. Hit muscle-ups in planned sets or unbroken. Keep burpees at a steady rhythm with no long pauses on the floor. Snatches should be efficient from the start; use hip drive, control the bar path, and avoid early redline so you can cycle reps at a sustainable speed. It is fine to break these into sets from the 1st round.
Part B – Just like with the run, row at a pace that’s repeatable and allows you to transition quickly to the rope. Keep the double-unders unbroken if possible. Stay efficient on wall-facing HSPUs: small breaks before fatigue hits are better than grinding to failure. Aim for unbroken front squats if you can. Squat clean into the first rep and hold onto it until you’re done.
Instructions.
– Set up so you can use the transitions as short rests between movements
– Have a plan for muscle-up and wall-facing HSPU breaks before you start.
– Keep barbell loading light enough to maintain speed and mechanics across all rounds.
Debrief. Take 2–3 minutes after the workout to reflect
– Where did you gain or lose the most time in each part?
– Did your movement quality hold up across all rounds, especially under fatigue on the higher-skill pieces?
– Were your runs/rows paced to support the other movements, or did they bleed into your performance?
– How well did you stick to your planned strategy?
– Name two (2) things that worked well today and one (1) change you’d make next time.
Movement options.
Alternate rep scheme → A: 3-6-9 / B: 30-6-9 (keep the run/row the same)
Run/Row → 200m SkiErg, 500m BikeErg, 15/12 (cal) Air bike
Ring muscle ups → Bar muscle-up → Chest-to-bar or regular pull-up (8 reps)
barbell weight → 35/25kg (75/55lbs), 30/20kg (65/45lbs)
Wall-facing HSPU → Strict HSPU → Kipping HSPU → Hand-release push-ups

3 Rounds @ 1-2 RIR
8-12/side Single-leg hip thrusts
8-12/side KB sidebends
6-10 Reverse nordics

*each rep of sets should begin from a dead stop and the full jerk rack position.
*the heels will rise at least slightly even with the heaviest weights if the leg drive is adequate.

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@40%, 5@50%, 5@60%, pp-%, rest btw sets 2-3min

FOR TIME:

3000m bike / 5min heracles pyörä
1000m row
1000m ski
- rest 2min
1000m ski
1000m row
3000m bike / 5min heracles pyörä

• tasainen tahti, loppuun voit kiihdyttää

5 x EMOM3, rest 1min in between:
3 power clean
3 front squat
3 push jerk

Jos liikkeet eivät ole vielä kovin tuttuja, voit myös päättää keskittyä esim. rinnallevetoon ja tehdä muita liikkeitä vähemmän toistoja, esim: 3 clean - 2 squat - 1 jerk tai tasaisesti 2-2-2.

HUOM! Molemmat versiot päivän treenistä voit tehdä kaikilla tunneilla.

Run

• 8-10km Z2 Run *fiiliksen mukaan matka

Front squat

4 x 8 @ 72-77% (2-3 RIR), rest 3:00-4:00 b/t sets

For time

1600m Run

+
30-20-10

Wall balls @ 14/9kg (30/20lbs), 10′ target

Toes-to-bars

Box jump overs, 24/20″

Handstand push-ups

+
1600m Run

Time cap. 40:00