3 x every 3 min
10-15 inverted row

3 sets of 12 reps on the Bench Press.

E2MOM x8, alt between a & b:
a) 5 bench press
b) 5 assisted / bodyweight / weighted strict chin up (Rx) / strict pull up (Advanced)
- RIR 0-2 viimeisellä sarjalla (ei failia)

Merkkaa tähän penkkitulos

EMOM 20 min

1) 15/12CAL ROW
2) 5-7+5-7 1- arm KB Thrusters 24/16kg
3) 10 toes to bar
4) rest

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Goal & Intensity:
– Build engine, core control, and muscular endurance across varied movements.
– Complete all sets within the minute and allow for short recovery before the next round.
– Rowing elevates the heart rate and kicks off the round.
– KB thrusters test unilateral strength and core control — keep it smooth.
– Toes-to-bar finish each round — scale to maintain consistency.
– Adjust calories, reps, or movement options to always have 10–15 seconds of rest before the next minute starts.
RPE: 7–8
– Breathing hard but still in control across the full 20 minutes.
Training Focus:
This piece improves your ability to cycle through diverse movements while staying efficient under fatigue. It's a great way to build conditioning, coordination, and resilience — all in one.

7min alkavalla minuutilla

4 yleisliike
6 ilmakyykky
8 istumaannousu

AMRAP 5

5-10-20-25-30...ect. Double Unders
2-4-6-8-10...etc. Push-Ups

For time:

9-7-5
Hang Squat Clean
12-9-6
Pull Ups
21-15-9
Jump Over Barbell

70/50kg ( Masters 40+ 60/42,5kg)

CAP 12

Back Squat 3x8
rest 2min btw sets

10min amrap:

• turkkilainen ylösnousu + valakyykky @ahap

Toisto lähtee selinmakuulta. Yläasennossa valakyykky, jonka jälkeen takaisin selinmakuulle. Vuorokäsin. Käytä niin raskasta kuulaa kuin mahdollista.

Strength (load)

Bench press 5-5-5-5-5 @ 2:3:X

Accessory:

4 Rounds of
1 Peg board climb OR 1 legless rope climb/2 normal rope climbs/3 Rope lowers
7 Strict ring dips
7/7 DB bent over rows

Rest 1 min between each movement.