135 min

Skill: HSW practice for 15 min

1.Strength
A. Back rack reverse lunge – 3 x 10/side @ AHAFA, rest 2 – 3 minutes between sets
50 52,5 52,5 kg

B. Alternate between B1 and B2 (1 set of each for 4 rounds)
B1. Strict press
3 x 6 @ 76-80%, rest 1 minute before B2
1 x AMAP (As Many As Possible) @ 76-80% / last set 12 reps
B2. Barbell bent over row – 4 x (10-8-6-8) @ AHAFA, rest 2 – 3 minutes before B1
40 40 42,5 42,5 kg

C. Rotate through C1, C2 and C3 (1 set of each for 3 rounds)
C1. Single leg DL – 3 x 8 @ AHAFA, rest 30 seconds before C2
16 16 16 kg KB
C2. Strict toes to bar – 3 x AMAP, rest 1 minute before C3
11 11 12
C3. DB incline bench press – 3 x 10 @ AHAFA, rest 90 seconds before C1
20 25 25 lbs

2.Conditioning
A. Alternate A1 and A2 for a total of 4 intervals (A1+A2+A1+A2)

A1. 4 rounds on Assault bike OR rower of:
30s @ RPE 4
20s @ RPE 6
10s @ RPE 9
RPE 4 = “moderate”
RPE 6 = “Moderately hard”
RPE 9 = “Very, very hard”,
Total calories: 43 42 cal

REST 3 Minutes before A2

A2.4 minute AMRAP of:
5 power snatches @ 60/40kg (135/95lbs) > 30 kg
30 double-unders
Results: 3 + 5 ps, 3 + 5 ps

REST 3 minutes before repeating A1

3.Cool down
A. Assault bike for 10 minutes at very easy pace (HR < 130bpm)
B. Movement flow

135 min

Skill: BMU practice for 20 min

3.SPP (Skill)
A. 18 minute EMOM, alternating
(1) – Overhead squat @ 40 – 60% 1RM (moderate load), 7 reps / 25-30 kg
(2) – Ring OR bar muscle up, 3 to 8 reps / BMU 5*2 4
(3) – Double-unders, 30 to 60 reps / 30

1.Weightlifting
A. Snatch – build to a heavy single (1) for the day, aim for 4 to 7 lifts @ 90-100+%1RM range
40 - 45 50 52.5 - - -
B. Snatch – 10 x 1 @ 80-90% of A, go every 45-60 seconds
45 - 47,5 kg

2.Strength
16 minute EMOM
(1) – Back squat, 3 reps @ 79-83%
(2) – Back squat, 3 reps @ 79-83% (on the last (8th) set, perform as many repetitions as possible) / last set: 7 reps
(3) – Strict wide grip pull up, AMAP (As many as possible) / 8 8 7 5
(4) – REST

4.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

135 min

Skill: HSW practice for 20 min

1.Strength
A. Deadlift – 4 x 6 @ 76-80%, rest 3 – 4 minutes between sets

B. Alternate between B1 and B2 (1 set of each for 4 rounds)
B1. Bench press – 4 x (10-8-6-8) @ AHAFA, rest 1 – 2 minutes before B2.
35 40 42,5 40 kg
B2. Single arm DB row – 4 x 10/side @ AHAFA, rest 2 minutes before B1.
35 40 40 40 lbs

2.SPP (Conditioning)
A. 3 rounds for time
21 KB swings @ 32/24kg (70/53lbs)
18 cal row
15 chest to bar pull ups
Time cap. 15 minutes
Result: 14.21

Recover 7 minutes before Part B

B. 7-Minute AMRAP
7 toes to bars
7 thrusters @ 40/30kg (95/65lbs)
7 bar facing burpees
Result: 3 + 2 bfb

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

Partner WOD
200m team run
25 Partner dl 160/120/100
50 wall ball
200m team run
20Partner dl 160/120/100
40 wall ball
200m team run
15 Partner dl 160/120/100
30 wall ball
200m team run
10 Partner dl 160/120/100
20 wall ball
200m team run
5 Partner dl 160/120/100
10 Wall balls
*Split reps on deadlift &wall balls

150 min

Skill: ring MU practice for 45 min
10 MU

1.Weightlifting
B. Clean and jerk – in a 20 minute window, build to a heavy set of 3 clean and jerks for the day, aim for 5 to 7 sets @ 80-90%1RM range.
52,5 52,5 55 55 57,5

2.Strength
A. Back squat – 4 x 5 @ 78-82%, rest 3 – 4 minutes between sets

B. Alternate (1 set of each for 4 rounds)
B1. Single arm (standing) DB press – 4 x 10/side @ AHAFA, rest 1 minute before B2.
20 15 15 15 lbs
B2. Barbell rollout – 4 x (6 – 8), rest 1 – 2 minutes before B1
6 8 8 8

3.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

120 min

1.Weightlifting
A. Split jerk w/ 2 sec pause – 15 x 1 @ 65+%, go every minute.
42,5 42,5 45 / 45 47,5 47,5 / 50 50 52,5 / 55 55 57,5 / 57,5 60 60

B. Power snatch + overhead squat – 12 x (2 + 1) @ 65+%, go every 75 – 90 seconds.

2.Skill
Today’s skill focus is on gymnastics. Pick a Follow along session of your choice from our gymnastics library > ring muscle up

3.Cool down
A. 10 minutes on AB/row or similar, HR < 140

135 min

Skill: BMU practice for 40 min
8 BMU

1.Weightlifting
A.Snatch – build to a heavy double (2) for the day, aim for 4 to 8 sets @ 80-95%1RM range
40 - 45 - - 47,5
B.Snatch – 10 x 1 @ 85-90% of A, go every 45 – 60 seconds.
40 - 42,5 kg

2.Strength
16 minute EMOM
(1) – Back squat, 3 reps @ 77-81%
(2) – Back squat, 3 reps @ 77-81% (on the last (8th) set, perform as many repetitions as possible)
(3) – Strict chin up, AMAP (as many as possible) / 12 8 5 4
(4) – REST

3.SPP (Skill)
A. 18 minute EMOM, alternating
(1) – Power snatch @ 40 – 60%1RM (moderate load), 7 reps TnG
22,5 kg
(2) – Handstand push up (strict or kipping), deficit of choice, 5 to 10 reps
kipping from ground / 5 5 5 5 5 4
(3) – Double-unders, 30 to 60 reps / 30

4.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

90 min

1A. Step up to bench w/DBs
3*12/s*10 kg
1B. Shoulder press w/DBs
12*10 12*8 12*8 kg

2A. Elevated bench press w/DBs
3*12*8 kg
2B. Hamstring machine
12*40 2*12*35 kg

3A. Side lateral raise
3*12*8 kg
3B. Split squat 3*12*10 kg

4A. Quads machine 12*4012*35 kg
4B. Hamstrings 3*12

5A. Walking lunges 3*12/s*10kg
5B. Side lateral raise bent arm 3*12*5 kg

6.Shoulders & triceps

90 min

CONDITIONING / SPORT (SKILL)
1.Conditioning
This test is best performed at a track. If you do not have access to a track, you can map out a 3 km run outside the gym or elsewhere. Just make sure it is a run that you can repeat for an eventual re-test.

Warming up for 3km run
A. Lunge Flow
B. Easy 400m jog around the track (nose breathing only if possible)
C. Alternate 15 seconds run fast, 30 seconds run slow.
60% fast / 70% fast / 80% fast / 85+% fast

Main set (test)
Done outside @Viitaniemi
A. 3 km run for time
Result: 14.08, 4.42 min/km

2.Skill
A. Handstand walk – 30 m (100 ft) walk for time
Time cap. 3 minutes
Result: 0 m

B. Pistols, alternating – 50 repetitions for time
Time cap. 3 minutes
Result: 2.26

C. Push ups – max unbroken repetitions
Result: 27 reps

135 min

SPORT (SKILL) / WEIGHTLIFTING (APPLIED)
1.Skill
A. Ring muscle up – 30 repetitions for time
Time cap. 10 minutes
Result: 11 reps
Sets: singles

2.Applied weightlifting
A. (Squat) snatch – AMRAP (as many repetitions as possible) in 5 minutes @ 70% 1RM
55 kg * 0,7 = 38 kg
Result: 22 reps

B. (Squat) clean and jerk – AMRAP (as many repetitions as possible) in 5 minutes @ 70% 1RM
67 kg * 0,7 = 47 kg
Result: 23 reps

3.Skill
B. Handstand push up (strict) – 35 (no deficit) + 15 @ 3/1.5” deficit repetitions for time
Time cap. 5 minutes
Result: 0 reps

C. Toes to bar – 50 repetitions for time
Time cap. 3 minutes
Result: 42 reps in 3 minutes
Sets: 6*5, 3, 4*2, 1

4.Cool down
A. 10 minutes on AB/row or similar, HR < 140