Deficit Dead Lift 5rm

(DL 2 nostopalan päältä)

Back Squat, work up to heavy 3RM
+
2x3 @90% of 3RM

Five rounds for max reps of:

Body weight bench press
Strict Pull-ups

Rest as needed between movements and rounds.
Post reps for both exercises in all rounds.

3 sets:
:30 single-unders
:30 rest
:30 running-step single-unders
:30 rest
:30 double-unders
:30 rest
– Build to a challenging skill.

1x Squat clean + 2x Split jerk
9x1r+2r
Go every 75s.
Intermediate to heavy-ash weights.

Up to daily 1rm in 15min

Rest 2min

Max reps with bodyweight.

Aluksi noustaan päivän maksimiin. Sen jälkeen tehdään vielä maksimitoistot kehonpainolla. Skaalaukset: banded - mahdollisimman ohut kuminauha. Maksimitoistotestissä sellainen vastus, että pystyt tehdä minimissään 5 toistoa.

12 days of Christmas
Partner WOD, follow the leader style.
12 rounds for time, starting with 1 and adding a movement each round:
1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 single-leg squats

---

Goal & Intensity
-Combine movement and muscle variety so the body constantly adapts.
-Each round adds a new movement, keeping muscles, core, and heart rate engaged continuously; constant variation challenges full-body fitness without overloading a single muscle group.
RPE: 7–8 → you feel the work, your breathing rises, but movement stays controlled and smooth.
💡Coach’s Tip
Perform each movement with intention and control, when your jumps and handstands are solid, your overall body coordination holds up even under fatigue.
Why this kind of workout: Varied WOD-style training helps sustain general fitness and prevents adaptation to one specific movement pattern. Variety enhances muscular endurance, mobility, and overall coordination.

1. 10 power snatch 40/30kg
2. 10-15 box jump overs
3. 10-15 floor press 22.5/15kg
4. 5-8 strict pull ups
5. Rest

4 lengths of the gym. Jump as far as possible and go straight into the next one. Slow recovery walk back.

70% x 1
77.5% x 1
82.5% 4x3
82.5% x3 +
Working off your actual max.
Post AMRAP in comments