1)Skill

For 15min Practice HSW
esim:
- 7.5m + 7.5m Fast
- 15m Walk with 2x pirouette
- HSW Ramp
- Backwards HSW

EMOM 12

1) 20 Double crossover / 30 Single cross
2) 3 Wall Walk + 3 w.f.Hspu / 1 Set of s. Hspu
3) 5-10 bMU

METCON
9 Rounds:

• 6 C2B
• 6 Barbell Reps* @30kg
• 4 Burpee To Target Rest 30sec between rounds

Rounds 1-3: Power Snatch
4-6: Thruster
7-9: Power C&J

ACCESSORIES

3-4 Rounds For Quality:

• 1 Set of Barbell Z-Press (2 RIR)
• 10-15 Lu Raise (2xPlate)
• 15-20 Banded Face Pull *Rest as needed

Weighted Dip 2x10

BMU proge

AMRAP 10
1-2-3-4-5-6…. Bmu
15 cal row

• soutu rauhaksii

3 Rounds, each for time

15/12 (cal) Row
12 Overhead squats
3, 6 or 9 Bar muscle-ups (UB)*

• Choose Number of BMU reps so you can keep them unbroken.

– Go every 5:00 –

— Rest 8:00 before next part —

3 Rounds, each for time
15/12 (cal) Air bike
12 Hang power snatches
9 Burpee chest-to-bar pull-ups**

– Go every 5:00 –

** Burpee pull-up bar height should be above your reach when standing under the bar with feet together and reaching overhead. See the official standard used in 23.2 here.
Intent. Your goal today is to move fast. Ideally we’re looking to keep all work unbroken with quick transitions to explore how fast we can go (without the wheels coming off). Make sure the movement options support this ( = don’t make it so hard that the work becomes a grind).

• Example weights (Barbell). 35/25kg (75/55lbs), 43/30kg (95/65lbs), 52.5/35kg (115/75lbs), 61/43kg (135/95lbs), 70/47.5kg (155/105lbs), the intent is to move fast and go unbroken on the bar.

Overview. Short, repeatable game-speed intervals focused on fast execution and clean movement. Each round is deliberately brief so you can push the pace, stay unbroken, and hit similar times across rounds. The intent is to explore speed under control with sharp transitions and confident barbell cycling.
Effort. Work at ~9/10. Each round should feel fast and purposeful, not sloppy. You should finish every round with time to rest before the next one. Aim to complete each round at a faster pace than the previous one.
Feel. These will get hard but you don’t want the wheels to come off in the middle of a round. You should feel like you’re racing, but still able to make good decisions: fast transitions, confident sets, no hesitation.
Adaptation. Builds high-end repeatability and confidence at competition pace. Trains the ability to push intensity, cycle light-moderate loads quickly, and maintain technical quality under time pressure. Reinforces pacing capacity for short, hard efforts.
Debrief. Take 2-3 minutes after the workout to reflect
– Were your round times consistent across the intervals?
– How was your barbell cycling speed, control and rhythm?
– How well did you manage your transitions? Were they fast and sharp or slow and sloppy?
– What change would let you move faster without losing repeatability next time?
Movement options.
Barbell → see options above OR 30/20kg (65/35lbs), 25/15kg (55/35lbs), weight you can do unbroken sets with
Bar muscle-ups → Chest-to-bar or regular pull-ups (12, 9 or 6 reps) → Jumping pull-ups (9 reps)
Burpee chest-to-bars → Burpee pull-ups → Burpees to a target, 6” above reach

E2MOM x 10

3 squat snatch

10-8-6-4-2 reps:
• Back Squat
• Strict Pull-up
Recommended weight is 50-60-70-80-90% 1RM.

5 settiä pyramidi

5 x 5 push press bb
5 x 5 bench press db
5 x 5 bent over row ( 5 x arm)

Deadlift pyramidi
5 x 10
GHDSU
3 x 20

LÄMMITTELY

3 Kierrosta, :40s töitä / :20s taukoa
1) Vapaavalintainen ergometri
2) 5-10 Rengassoutua + Maksimitoistot askelkyykkyä
3) 5-10 Etunojapunnerrusta + Maksimitoistot istumaannousuja
4) Perfect stretch

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PLYOT

6 Kierrosta,
2-3 Boxille hyppyä, lähtö istuma-asennosta.
5-8 Hyppypunnerrusta

Lepo 1:00 min liikkeiden välissä. Mahdollisimman räjähtävät suoritteet

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KUNTOHARJOITUS

Niin monta kierrosta kuin mahdollista 15:00 minuutin aikana:
10 Leuanvetoa TAI 15 Rengassoutua
15 Etunojapunnerrusta
20 Istumaannousua
30 Ilmakyykkyä

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HUOMIOITA

Harjoituksen tarkoitus on kehittää räjähtävyyttä jaloissa sekä ylävartalossa. Kuntoharjoituksessa tarkoitus on kehittää voimakestävyyttä, kehonhallintaa ja hieman vauhtikestävyyttä

Tähtää plyometrisissä harjoitteissa mahdollisimman räjähtäviin suoritteisiin. Kuntoharjoituksessa tähtää räätälöinnöissä sellaisiin liikevariaatioihin, joilla saat hyvällä sykkeellä tehtyä kokoajan sarjat putkeen sekä ylläpidettyä liikettä kohtalaisen hapotuksen kanssa.

Every 2 mins for 16 sets
Set 1: 25/20 machine cals
Set 2: 25 wall ball @9/6kg
Set 3: 25 jumping pull up
Set 4: 25 med ball clean @9/6kg