Brutal combination of strenght and conditioning. Named after infamous personal trainer from Finland, Ilkka Repo.

*run 2K

7 deadlift 400lbs/ 182.5kg
10 burpee
13 thruster 155lbs/ 70kg
8 C2B
20 wall balls, 9kg
20cal row

5 deadlift 400lbs/ 182.5kg
15 burpee
9 thruster 155lbs/ 70kg
12 C2B
20 wall balls, 9kg
30cal row

3 deadlift 400lbs/ 182.5kg
20 burpee
5 thruster 155lbs/ 70kg
16 C2B
20 wall balls, 9kg
40cal row

*run 2K

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(8)
40 high knees
30 ski jumps
20 bicycles

Metcon/*Rx(15)
100 air squats
100 *double unders-x3 singles
100 cal row/ad

home option (15)
100 air squats
100 sit ups
100 tuck jumps

Finisher
stretch and roll
100 temp tantrum

60 min

1.Conditioning for 50 min, PK1-PK2
Alt. between A & B
A. 5 min of: AB, row or ski erg
B. 50 reps of 1 of the following movements:
50 air squat
50 ring row
50 abmat situp
50 push ups against 20" box

Result: 1 round + 50 ring row + 25 sec row on round 2
HR 144/164

80 min

Warm up for 25 min

Workout of the day:
A. From 00.00-10.00
Find 5 RM front squat from ground
35 40 45 50 55 60 62.5
Result: 62.5

B. From 10.00-16.00 AMRAP:
5 front squat @ 75 % of A > 45 kg
10 HSPU > abmat
15 T2B > 12
Result: 2 + 6 HSPU

C. From 17.00 >
Death by power clean @ 40 kg + bar over burpee
Result: round of 6s' + 7 power clean on round of 7s'

Cool down: 10 min AB

90 min

1.Skill
A. HSW practice for 10 min

2.Weightlifting
A. Clean and jerk – 9 x 1.1.1 @ 65-85%, go every 90 sec.

3.SPP (Conditioning)
A. 5 Rounds for time
2 Rope climbs, 15′ > 10 T2B
4 Squat clean @ 100/70kg (225/155lbs) > power snatch @ 35 kg
20m Handstand walk > 4 deficit HSPU @ abmat + 20 + 10 kg plates

Time cap. 15-minutes
Result: ?

4.5 min AB + mob.

Morning: 20 min

1 min walk / 1 min run
127/144
7.49/5.47 min/km

Afternoon: 120 min

1.Skill
A. HSW practice for 15 min
B. Ring MU practice for 35 min
- Progressions
- Muscle up 6 x 1 reps

2.Strength
A. Alternate A1 / A2
A1. Back squat – Build to a heavy set of 2 (H2) for the day in a 20-minute window, performing the dip sets (A2) between your squat sets.
90 kg
A2. Strict dip – 7 x 3 @ AHAFA (Heavier than last week)
6 x 3 x 7.5 kg 1 x 3 x 10 kg

B.THEN in a 10-minute window, do as many sets of 2 @ 85% H2 back squat as you can
6 x 2 x 77.5 kg

3.Cool down
5 min AB

Morning: 20 min

1 min walk/1 min run
131/156
7.45/6.01 min/km

Afternoon: 130 min

1.Skill
A. HSW practice for 15 min

2.Weightlifting
A. Clean from blocks (below knee) + Jerk – (9 to 12) x 1 @ 65+%, EMOM.

B. Power snatch – 2 sets TnG, 2 sets DnG x (3 to 5) @ 75-80%, rest 2-3 m between sets.
5*25 5*30 3*35 3*40

3.Skill / Gymnastics
A. Bar muscle up progressions from JG
B. 10-minute EMOM
Bar muscle up x 1

4.SPP (Conditioning)
A. 4 Rounds for time
21 Wall ball @ 14/9kg (30/20lbs)
21 GHD sit up > 15 HSPU 1 abmat
21/15 cal Assault bike

Time cap. 20-minutes
Result: 19.08
175/186

5.Cool down
A. Easy Assault bike, row or walk for 5 – 10 minutes while breathing in through the nose and out through the mouth
B. Movement flow of your choice from the video library

Morning: 20 min

1,5 min walk / 1 min run
125/149
8.04 min/km

Afternoon: 130 min

1.Skill
A. HSW practice for 15 min

2.Strength
A. Alternate A1 / A2 for 10 rounds – Perform deadlift and strict HSPU as a superset (move from deadlift to HSPUs as soon as possible), start a new superset every 2 minutes.
A1. Deadlift – 5 @ 70-75%
A2. Strict (deficit) HSPU – 3 to 5 >
Abmat + 5 kg plate 3 3 4 4 4 / 4 5 5 5 5

3.Conditioning

A. 8-minute AMRAP
13 – 8 – 5 Thruster @ 40/30kg (95/65lbs)
35 Double unders
13 – 8 – 5 Bar facing burpees
Flow. 13 thruster, 35 DU, 13 burpees, 8 thruster, 35 DU, 8 burpees etc.
Result: 1 + 17 DU

Rest 4-minutes before part B

B. 8-minute AMRAP
5 Power clean and jerk @ 60/40kg (135/95lbs)
8 Pull up
13 Push up
21 Air squat
Result: 2 + 3 air squat

Rest 4-minutes before part C

C. 8-minute AMRAP
8 Front squat @ 60/40kg (135/95lbs) > 35 kg
13 Toes to bar
13/8 cal Assault bike
Result: 3 + 6 front squat

4.Strength
B. Alternate B1 / B2 / B3 for 3 rounds
B1. Single arm DB press, rest 1m before B2
12*20 12*15 12*15 lbs
B2. Single arm DB row – 8 to 12 @ AHAFA, rest 2m before B1
10*40 10*40 10*40 lbs
B3. Bicep curl
10*20 8*20 10*15 lbs

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow

120 min

1.Skill
A. HSW practice for 20 min
B. BMU practice for 10 min

2.Weightlifting
A. Clean from blocks (knee) + Jerk – (9 to 12) x 1 @ 65+%, EMOM.

B. Power snatch – 2 sets TnG, 2 sets DnG x (3 to 5 reps) @ 72.5-77.5%, rest 2-3m between sets.
5*30 4*35 3*37.5 3*40

3.SPP (Conditioning)
A. 5 Rounds, each for time
7 Ring muscle up > 2 BMU
5 Squat Clean @ 90/65kg (205/145lbs) > 40 kg
3 Jerk @ 90/65kg (205/145lbs) > 40 kg

Start a new round every 3-minutes
Results: 0.52, 0.59, 1.00, 0.57, 0.54

4.Cool down
A. Easy Assault bike, row or walk for 5 – 10 minutes while breathing in through the nose and out through the mouth
B. Movement flow of your choice from the video library

135 min

1.Skill
A. HSW practice for 15 min
B. Ring MU practice for 15 min
- Progressions

2.Weightlifting
A. Snatch from blocks (knee) – (9 to 12) x 1 @ 65+%, EMOM.
35 35 37.5 / 37.5 40 40
42.5 45 0 / 47.5 50

3.Strength
A. Alternate A1 / A2 for 8 rounds – Perform back squat and ring muscle ups as a superset (move from back squat to muscle ups as soon as possible), start a new superset every 2 minutes
A1. Back squat – 3 @ 70-75%
8 x 3 x 67.5
A2. Strict muscle up – 1 to 5 > turn w/feet on rogue block
2 3 3 2 3 3 3 3

4.SPP (Conditioning)
A. 3 Rounds for time
3 Rope climbs, 15′
60 Double unders
9 Thruster @ 60/40kg (135/95lbs) > 35 kg
18/15 cal Row
Time cap. 15-minutes
Result: 13.59
176/183

5.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge and/or Thoracic Flow