3 sets of
3 Deadlifts 75-80%
10-12 Double DB Benchpress
4-8 Strict Chinups

Bulgarialainen jakokyykky 3x6+6, rakenna mukavaan painoon

Back Squat Ladder (1/7)

3 rounds with reps: 8-7-6

Round 1: RPE 3-4 (4-6 reps in the tank)
Round 2: RPE 4+ (2-4 reps in the tank)
Round 3: RPE 4-5 (1-3 reps in the tank)

One round is sets of 8, 7 and 6 performed at same loading. Rest only 1-2min between sets. Add loading to next round. 2-3min rest between rounds. This ladder programming is for next 7 weeks.

Partner Amrap 10

Partner A starts on rower and rows 12/10 cal. At the same time partner B does DB thrusters. Then they swap and continue this for 10 minutes. Score is thruster reps.

Max weight for this 2x20kg/2x15kg

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.

E3M x 4

10-10-8-8 V.2

Raskaat, mutta tekniset sarjat huomioiden toistoreservi.

• 1x5@60%
• 1x5@70%
• 1x5@75%

C)
Chipper
For time / TC:18 min

ADVANCED: 15-30-45-30-15
RX: 10-25-35-25-10

Plate to overhead
Wallballs
Kb swings

15 min

3 leuanveto
6 etunojapunnerrus
9 ilmakyykky
12cal laite

10min alkavalla minuutilla
1 rinnalleveto + työntö @70-80%

Aloita 70% ja jos paino tuntuu hyvältä ja terävältä, varaa pienet korotuspainot valmiiksi