"Metcon (time)

With partner 3 rounds (each) for time:
35/25 Calories row
12 Deadlifts 100/70kg
21 Box jumps 24”/20”
*You go, I go.

Timecap: 27 minutes. "

---

"Pariharjoitus. Harjoitus testaa voimakestävyyttä sekä vauhtikestävyyttä. Tavoitteena on parin kanssa tehdä annetut määrät läpi mahdollisimman nopeasti.

Harjoituksessa edetään aina koko kierros kerrallaan. Vauhdin tulisi olla napakka ja samoin siirtymien pitäisi tapahtua nopeasti. Tavoiteaika kierrokselle on alle 5:00 minuuttia. "

Hang power snatch 2RM in 12 minutes

For time:

21-15-9

ttb
hang power clean @50/35kg

For time :

21 Thrusters
Run 200m
15 Thrusters
Run 400m
9 Thrusters
Run 800m

TC 13

Barbell 50/35kg
Masters 45+ 42,5/30kg

3 rounds for time of:

• Run 800 meters
• 7 Deadlifts, 275 lbs/185 lbs or 125 kg/85 kg
• 10 burpee pull-ups
• 14 (7 per hand). single arm kettlebell thrusters, 1,5 pood/ 1 pood or 24 kg/16 kg
• 20 box jumps, 24 inch/20 inch or 60 cm/50 cm

4 sets
3 Front Squats @80%+
8-12 Single Arm DB/KB Bent over Rows

Hand Stand Push-Up, Technique

Strict / Kipping / Max Defict

Use 15 minutes

For time:

1000m row
then, 5 rounds

7 power snatch 50/35kg
7 push up
14 sit up

(Target under 13min / Time cap 18min)

For quality 40 min of
800m run
15 Hang power snatch 43/61kg
10 toes to bar

---

Goal & Intensity:
- Build endurance and movement efficiency through steady work.
- Focus on consistent pacing and clean reps from start to finish.
- The total volume will add up, but each round should feel manageable.
- Choose a weight and scale that let you move without long breaks.
- Start slower than you think—you’ll thank yourself later. Keep your breathing smooth and form sharp.
- This type of training improve aerobic capacity and recovery ability, which directly supports strength development and heavier training days.
- RPE 6-7

4 kierrosta alkavalla minuutilla

1. 10 käsipainotempaus riipusta, raskas paino
2. 10-15 pallon isku, niin nopeasti kuin mahdollista
3. 100 naruhyppy, ei tuplia