20min amrap:

• 1-2-3-4-5..... maastaveto kehonpainolla
• 5 leuanveto
• 10 etunojapunnerrus
• 15 ilmakyykky

Maastavetopaino kommenttiin.

• 1x5@60%
• 1x5@70%
• 1x5@75%

5 x work 3 min, rest 3 min

4 burpee box jump overs
6 alt. DB snatch
8 sit ups
Score is total rounds + reps

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High-intensity interval training with full recovery
Push the pace during work periods and recover completely during rest
RPE 8–9: Hard effort every round
Aim for consistent scores across all five rounds
Burpee box jump overs: smooth and continuous
DB snatches: quick transitions and efficient movement
Sit-ups: fast, relaxed rhythm
Record rounds + reps each interval
Try to maintain your pace from start to finish

Back squat

5x4

80-83% / 2 RIR / E3MOM

4 sets:

• 5 Back Squats @ 75%
• 30s. Rest
• 10 Strict T2B
• 90s. Rest

12min

5 leuanveto
10 etunojapunnerrus
15 ilmakyykky

Deadlifts 6x4 @75%+

Find your 1RM Weighted Chinups

Front squat

4x5

77% / 2-3 RIR / E3MOM kaikki samalla painolla

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.