Week1
A) Strict Press 1RM Test
- Build to a heavy single in 8 sets
5-3-3-2-2-1-1-1
- Technical 1RM, do not go to failure

B) Upper body accessory
3x
6/6 Half Kneeling Tempo SA DB Strict Press
(31X1 tempo)
10/10 SA Banded Face Pull+ ext rot.

C) Single leg work
3 sets
6/6 Single KB Tempo B-Stance RDL (31X1 tempo)
6/6 Front Rack Tempo Split squat (31X1 tempo)

Back squat

3 Sets of:
1 @ 88-94%1RM
– Rest 0:20-0:30 –
6 @ 76+%1RM

rest 3:00 b/t sets

Flow. 1 back squat @ 88-94%, rest 0:20-30, 6 back squat @ 76+%, rest 3:00 before next set

Clean and jerk

8 x 1 @ 80+% go every 1:00-1:30

– First lift @ 80%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 80%(V)–>83%(V)–>86%(X)–>81%…)

Squat clean + low hang squat clean + jerk
6-8 x 1+1+1

12cal row
8 devil’s press w/db

Kapea penkki Max5
-3vkn progressio, jätä varoja

4 Full rounds

1) In a 2-minute window (1:40 work / 0:20 rest)
18/14 (cal) Row / 8 Shuttle runs* (alt)
AMRAP Wall balls @ 9/6kg (20/14lbs), 10′ target

2) In a 2-minute window (1:40 work / 0:20 rest)
8 Shuttle runs* / 18/14 (cal) Row (alt)
AMRAP Toes-to-bars

3) In a 2-minute window (1:40 work / 0:20 rest)
18/14 (cal) Row / 8 Shuttle runs* (alt)
AMRAP Box jump/step down, 24/20″

4) In a 2-minute window (1:40 work / 0:20 rest)
8 Shuttle runs* / 18/14 (cal) Row (alt)
AMRAP DB Hang clean and jerks / DB Snatches @ 22.5/15kg (50/35lbs)** (alt)

5) BikeErg or Air bike @ very easy pace for 2:00 to 4:00***

• 1 shuttle run = 7.62m out + 7.62m back ** weight options (DB). 15/10kg (35/20lbs), 22.5/15kg (50/35lbs), 27.5/20kg (60/45lbs), 32.5/22.5kg (70/50lbs). *** Until you feel ready to repeat same output as previous round Intent. Aim is to move at a steady (not maximal) pace through these. See “buy-in” options below to ensure you can complete it in no more than 45-seconds. “Buy-in” options. reduce row calories to 15/12, or 12/9 complete within 0:45. Reduce shuttle runs to 6 as needed to complete within a minute.

Overview. Long capacity intervals built around short buy-ins followed by controlled AMRAP work. Each 2-minute window is about elevating breathing quickly, then accumulating quality reps without rushing. The easy bike at the end of each round is there to reset so you can keep similar output across all four rounds.
Effort. Work at ~7.5–8.5/10. The buy-in should raise heart rate fast, but you should still have 45-60 seconds to work productively on the AMRAP. If you’re finishing buy-ins late or feeling rushed, scale them so the intent stays steady, not maximal.
Feel. Hard but controlled. You’re not looking to redline here but to build capacity in these movements. The short rest inside each window helps just enough to keep moving. The easy bike should feel like a reset, not more work. The breathing should noticeably come down before the next round starts.
Adaptation. Develop aerobic capacity and repeatability on Open specific movements. Improve your ability to start fast , then settle into controlled work, and recover actively between bouts. Practice pacing discipline and movement efficiency over longer sessions.
Debrief. Take 2–3 minutes after the workout to reflect
– Did you complete buy-ins within the intended time every round?
– Were AMRAP reps consistent from round 1 to 4?
– Which station caused the biggest drop in quality or pace?
– What pacing or movement adjustment would help you next time?
Movement options.
Row → BikeErg, Air bike or SkiErg
Shuttle runs → do them, BikeErg only if cannot
Wall balls → Lighter ball
Toes-to-bars → Toes-to-rings → V-ups → Ab-mat sit-ups
Box jump → Lower box → Step ups
DB hang clean+jerk / DB snatch → see weight options above

EMOM10 3 x Clean

first 4 15 kg
next 5 17,5 kg
last 1 20 kg

3 rounds 6-20 reps:

GHD extensions
First 12, next 10

knee raises
3x17

DB Straight-Arm Overhead Raise
3x20

Zone 1:
-Seated Skierg (focus on upper body and core)

Zone 2:
-KB Swing x 5
-Farmers Carry 30m

Zone 3:
-Rowerg 200m (Dumper 9-10)
-Bear crunch x 10
Challenge: How many pulls to reach 200m?

Zone 4:
-DB pullover situp x 6
-DB Floor Press x 6
-Ball Slam x 6

Zone 5:
-Sled Drag trx YGIG

-2 rounds
-3,5min work / 30s rest
-1min between rounds

9 sets of Power Clean & Jerk
Sets 1-3: 2 @75% 1RM Power Clean
Sets 4-6: 1 @80%
Sets 7-9: 1 @85%
- Rest as needed btw sets