1) 50s. bike/row
2) box jump over
3) toes to bar
4) rest
5) 50s. burpee
6) Strict chest to bar
7) walking lunges
8) rest

RPE 6-7

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Goal & Intensity
-This workout builds aerobic capacity and full-body endurance.
-The long EMOM format allows you to practice skills while staying under control.
-Steady effort for 40 minutes with small recovery periods.
-Each minute should feel challenging but sustainable.
RPE 6–7.
You should be able to maintain the same pace throughout the workout.
Coach’s Tip
Move smoothly and avoid going too hard early.
Scale the gymnastics reps so you can finish each minute within about 40–50 seconds.

3x3 pause bench press @75-80% 1RM

AMRAP 7

Wallwalks
1-2-3-4-5..etc
15 Air Squats

Hip thrust 3 x 7, you choose the weight

AMRAP 20min:
5 Pull-up
10 Push-up
15 Squat

9min alkavalla minuutilla

1. 20 kahvakuulaswingi silmien tasolle
2. 8-12 rengassoutu
3. 15-20 istumaannousu

6 sets
2 Deadlift @75%+
4-8 Handstand Pushups

Bench press 6x5

3 rounds - 40s. work, 20s. rest
20+20s - arm ring row
banded Russian KB swing
russian twist
kb trough plank

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-Strengthen posterior chain, core, and arm stability.
-Controlled effort at RPE 7–8.
Coach’s Tip:
Focus on posture and tension, not speed.
Move with control and quality.

Intervals 3 Sets :

1:00 AMRAP Bike Calories
1:00 AMRAP Deadlift 100/70kg
1:00 AMRAP Bar Facing Burpees ( you cannot step over barbell )

Rest 3:00