Deadlift
• 10 reps at 55% of 1RM
• 8 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 4 reps at 85% of

TRICEPS / NARROW BENCH PRESS + PUSH JERK IN SNATCH
1-2× 3+3@heavy weight *RPE9-10, 0-1 reps left, rest btw sets 2-3min

*tee PUSH JERK IN SNATCH heti PENKIN perään
*jos ei liikkuvuus anna tehdä kyykyssä tee seisten SNATCH PUSH JERK

4 min

Max meters on SkiErg

Sää teet, mää teen. Toistot jakaen parin kanssa
4 kierrosta:

10 m hand stand walk
20 Leukaa
30 Boxille nousu
40 wallball
50 Abmat
40 käsipainotempaus
30 valakyykky
20 T2B
10 HSPU

Buy out:
1000 m hiihtoa

8x65%
6x75%
4x85%
4x90%

Back Squat
4x6
Set every 3:00

5 sets, set every 2:00
5 Bent over rows
5 Power cleans
5 front squats

weight moderate, focus on technique

2 Rounds @ 2 RIR

10-15 Standing barbell curl
10-15 DB Pull overs
8-12 Lu raise

Use an EZ curl bar if available

Alternate B1/B2

B1. DB bench press – 4 x 8-12 @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Seal row – 4 x 6-8 @ RPE 8 (2 RIR), Rest 2:00 before B1

3 or 4 Rounds, Rotate through stations, go every 2:00

1) 12-15 DB Push presses + 6-12 Strict pull ups
2) 22-30/16-24 (cal) Air bike
3) 20-40m Sled push/backwards drag
4) 22-30/16-24 (cal) Row
5) 6-8 SB over the shoulder @ 68/45kg (150/100lbs) + 12-20 Toes-to-bars
6) Rest

Challenging weight you can do for 15 reps at least on the 1st round and at least 12 reps on following rounds, e.g. 2 x 22.5/15kg (50/35lbs)

Alternate sled push and drag in 10m segments. Set TRX or rings on the sled to drag it backwards (walking backwards, not arm-over-arm). This should be fairly heavy.
Flow. 1st 2-minutes: DB PP + strict PU, next 2-minutes: Air bike, etc. There is a 2-minute rest at the end of each round (station 6).<
Number of reps. Pick a repeatable, challenging target on each station
Number of rounds. Only do the 4th round if you’re confident you can still maintain the same effort/reps.

Overview. 2-minute stations mixing conditioning and muscle endurance. The focus is on building work capacity and “grit” rather than pure conditioning. The aim is to complete the work in each window, in no longer than 1:30-1:40, leaving at least 0:20 to transition. Use the 1st round to set a target for each station.
Effort. RPE 7.5–8/10, pushing closer to 9/10 towards the end. This should get hard but not be an all out effort. Aim is to move with a deliberate, strong pace throughout the rounds.
Feel. This will be a combination of muscle fatigue (e.g. quads on air bike into sled) and high heart rate/systemic fatigue. The 1st round will be quite manageable but the session gets more challenging as you go on.
Adaptation. Improves local muscular endurance and lactate buffering. By forcing high-tension work (Sled/Sandbag) immediately followed by cyclical work, you train the muscles to clear lactate without stopping, raising the threshold where you’re forced to rest.
Debrief. Take 2–3 minutes after the workout to reflect
– Which station was the “bottleneck” (hardest to finish/impacted others the most)?
– Were you able to stay consistent with the repetitions?
– Name two (2) things that went well and one (1) you’d do better next time.
Movement options.
Air bike/Row → SkiErg/BikeErg for same calories or 300-400m Run
DB Push press → see notes above about picking an appropriate weight
Strict Pull-ups → Banded strict pull-ups → Ring rows
Sled Push/Drag → Adjust weight based on floor friction; aim for continuous movement, not maximal load.
Toes-to-Bar → Reduce reps to 8-12 → Toes-to-rings
Sandbag → reduce reps to 3-5 → 45/30kg (100/70lbs) → 6 Power cleans @ moderate weight

-8 double DB floor presses 15-20kg/10-15kg
-10 burpee over DB’s
-15/12cal row OR 13/10cal ski
-12 double DB snatch