Deadlift 15x1

4 Intervals, alt A1/A2

A1. AMRAP 4
Buy-in: 30/24 (cal) Air bike @ fast
+
AMRAP in the remaining
8 DB Snatches, alt @ 22.5/15kg (50/35lbs)
35 Double-unders

A2. AMRAP 4
Buy-in: 30/24 (cal) Row @ fast
+
AMRAP in the remaining
12 Box jump overs, 24/20″
3 Wall walks

– Rest 3:00 between intervals –

Flow. A1-A2-A1-A2

Overview. We’re dropping the volume slight this week by moving to 4 x 4 (classic “Norwegian” intervals). We’ll keep the “hard start” format: the air bike/row buy-in is a sprint designed to spike your heart rate. You then have ~2-2.5 minutes of mixed-modal work to complete while trying to manage that fatigue.
Effort. RPE 9/10 (Maximal Sustainable). You are looking for the highest pace you can hold for 4 minutes, repeated 4 times. The hard start on the machines will make these challenging. The rest is long enough to recover your breathing, but not long enough to fully clear the fatigue. That being said, you want to finish the session feeling like you could’ve done one more interval.
Feel. You might find yourself in the “pain cave.” The hard buy-in sets the stage for hard intervals. The challenge is not the sprint itself, but the “fight” to keep moving when you are already breathing heavy from the start.
Adaptation. Aerobic power and lactate tolerance. The sprint buy-in builds lactate; the AMRAP forces you to rely on your aerobic engine to “buffer/utilize” it while doing work. This expands the ceiling of your engine.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your output (reps) drop significantly in the final intervals?
– How fast was your “transition” from the machines to the couplet?
– Did you maintain movement quality despite the fatigue?
– Were you able to keep moving through the full interval each time?
– Name two (2) things that went well and one (1) you’d improve next time.
Movement options.
Air bike/Row → SkiErg or BikeErg for same calories or Run 400m
DB Snatches → lighter DB 15/10kg (35/20lbs), weight you can keep moving fast with
Double-unders → Speed rope steps
Box jump overs → Lower box → Box step overs
Wall walk → reduce reps (1 or 2/round) → 8 Burpees

EMOM 20 (0:45/0:15)

1) BikeErg for calories
2) DB Walking lunges @ 32.5/22.5kg (70/50lbs)
3) SkiErg for calories
4) Wall walks

– Rest 2:00 –

EMOM 20 (0:45/0:15)

1) BikeErg for calories
2) Rope climbs
3) SkiErg for calories
4) Wall balls @ 9/6kg (20/14lbs), 10′ target

Overview. Two 20-minute EMOMs that combine cyclical work and skills. The intent is steady, repeatable effort across all minutes. Maintain output while managing breathing, fatigue, and tension.
Effort. Work at about 8/10 effort. Each 45-second window should feel demanding but controlled, you should finish each minute breathing hard but with enough time to transition smoothly. Focus on consistent pacing and clean execution rather than pushing max numbers early.
Feel. You’ll be breathing hard early and stay there throughout. In Part A, expect a steady leg burn from the Bike and lunges, and shoulders from ski erg and wall walks. In Part B, the rope climbs and wall balls keep your heart rate high and fatigue the grip. Both parts will feel like controlled fatigue, you’re never fully recovered, but if you stay smooth and keep transitions deliberate, you can hold a solid rhythm from start to finish.
Adaptation. Develop aerobic capacity, movement efficiency, and fatigue resistance. Build strength endurance in shoulders, grip, and legs while improving the ability to maintain quality movement under sustained effort.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your machine paces consistent from start to finish?
– Did you manage transitions smoothly or lose time between movements?
– How could you adjust pacing to keep quality higher in the final rounds?
– Name two (2) things that went well and one thing to improve on
Movement options.
BikeErg/SkiErg→ Other machine for calories
DB walking lunges → lighter DB, 27.5/20kg (65/45lbs), 22.5/15kg (50/35lbs)
Wall walks → Seal walk for distance
Rope climbs → ½ length rope climbs → Pull to standing from the floor → Rope pull-ups → Towel pull-ups
Wall balls → Lighter ball if needed

Gymnastics capacity

25 Pull-ups
25 Kipping handstand push-ups
25 Chest-to-bar pull-ups
25 Wall-facing handstand push-ups
25 Chest-to-bar pull-ups
25 Kipping handstand push-ups
25 Pull-ups

Rep scheme options. You can adjust the rep scheme down to your ability as needed: 20, 15 or 10 reps each.
Intent. Shifting gears a bit this week from toes-to-bars to pull-ups and to a chipper format. Break to sets as needed with the idea of keeping the rests fairly short (i.e. rather chip away at smaller sets where needed than do a big set only to get stuck).
Movement options.
Pull-ups → Ring rows
Chest-to-bar Pull-ups → Pull-ups → Ring rows
HSPU (wall-facing) → Strict HSPU (facing away from the wall) →Standing HSPU variation of choice
HSPUs (kip) → Reduce ROM (ab-mat(s)) → Push-ups

8km

3km at a comfortable pace
2km at 5:20/km
2km at 5:05/km
1km at 4:50/km

Triangle 2/9

EMOMx39
1) 45s row
2) 45s ski
3) 45s assault bike
4) rest

Mikko’s triangle prep!!! aloitetaan helposta, 30s työtä ja 30s lepoa. Vauhti helppoo ja kivaa. ens viikolla 45s, sitä seuraavalla 1min ja sit kierros uudestaan x3. aloita siis itsevarmasti ja laita kalorit ylös!

6 Intervals, alternate A1/A2

A1. AMRAP 3
400m Run
8 Power clean and jerks @ 70/47.5kg (155/105lbs)
Max bar-facing burpees in the remaining time

A2. AMRAP 3
500m Row
10 Front squats @ 70/47.5kg (155/105lbs)
Max bar-facing burpees in the remaining time

– Rest 2:00 between intervals –

Flow. A1-A2-A1-A2-A1-A2

Overview. We are back to 3-minute intervals with a slightly heavier barbell. Each interval pairs cyclical effort with barbell into burpees and tests your ability to stay composed above threshold. The focus is repeatable intensity: push hard, but stay in control enough to hold consistent scores across all six rounds.
Effort. Work at about 8.5–9/10 effort. Each interval should feel fast and still controlled. You’re pushing the pace, but still moving well. Aim to keep the same number of burpees on each repeat of interval. IF YOU’RE NOT MAKING IT TO BURPEES, SEE MOVEMENT OPTIONS.
Feel. Expect hard effort from the start and recovery that never feels complete. The combination of short rests and high heart rate will make the later intervals feel heavier, but if you pace it right, you should be able to keep moving.
Adaptation. Build high-intensity repeatability and aerobic recovery above threshold. Improve efficiency in cyclical-to-barbell transitions while developing local muscular endurance. Work on control and pacing under sustained fatigue.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your burpee numbers steady across rounds, or did you start too hard?
– Which pairing part felt harder to recover from?
– Did you manage to stay composed on the movements?
– What small adjustment would help you maintain better output next time?
Movement options.
Alternative rep scheme for barbell → 6 PC+J and 8 FS
Run/Row → 1000m BikeErg or 500m SkiErg
Barbell → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs)

EMOM30:

A) Ring push up
B) Takareidet
C) Shoulder vipunosto ja ojennus
D) Luistelukyykky
E) Ring row

Snatch

8-10 x 1.1 @ 70+%, go every 1:30-2:00

– 1.1 = 2 singles w/ short (10-15s) rests between them
– Start @ 70% for first set, then build up from there. Only as heavy as good form allows (these should be quality, not maximal sets)

Squat Proge

Back Squat:

• 1x3 @70%
• 1x2 @80%
• 1x1 @90%
• New PR Attempt in 1-3 sets (jos tuntuu siltä)

Snatch

A) 3 Position Snatch (floor, below & above knee)

• E3MOM X5-6

*älä tiputa tankoa setin aikana
*add paino each setti

B) Squat Snatch

• 3-4x1 @100% from complex weight

*rest 2min between

Metcon

4x 3min On/2min Off:

• 20 GHD
• 12 DB Box Step Over @2x35lbs
• AMRAP: Rope Climb

Accessory

3-4 Rounds For Quality:

• 10-15 Heavy KB Swing (oikeesti heavy, ei tarvii tulla silmien tasolle)
• 45/45s Copenhagen Plank
• 15/15 Weighted Calf Raise

*Rest As Needed