AMRAP 17
200m run (juoksulaite)
8 box get overs
40m sled push (moderately heavy)
16 kb swing @24/16kg

• box get over: kaksi boxia päällekkäin, pistä kiinni kumppareilla (saat määritellä itse kuinka korkeen teet, mutta silleen että joudut ”kiipeen” boxien päälle eli et pääse hyppäämällä)

AMRAP 10
9cal row
8 box step up

5min rest

30 t2b
10 burbee
20 wall ball
10 burbee
20wall ball

5 x 2 x 1+1 x 60kg

3x5x15-35

• row lämppä 3min
• Tanko mavea herätellen
• 3 x 50,60,70 ja 75 deadlift
• 30 russian kb swing
• Max cal row

AMRAP 40

20/15 (cal) Row
20/15 (cal) SkiErg
20/15 (cal) Air bike

– Rest 1:00 between rounds –

Overview. A simple, long engine session rotating through all three machines. The 40-minute duration with short rest periods rewards consistent pacing and efficiency. The goal is not max effort, but steady work you can sustain across the full session.
Build aerobic capacity through long, repeatable machine intervals.
Effort. Work at RPE 7-8/10. Practice holding an even output on each machine and using the 1:00 rest to reset without fully recovering. Each machine should be paced so your numbers stay consistent across all rounds.
Feel. Expect heavy breathing that stays constant, not spiking. Legs will feel a steady burn from the bike, while the row and ski bring upper-body fatigue. The session should feel like one long grind where you can still keep a good rhythm on the machines.
Adaptation. Improves aerobic endurance, efficiency in machine pacing, and recovery between submaximal bouts. Builds durability for long-format efforts.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your calories consistent on the machine across rounds?
– Did you pace too aggressively early, or finish with energy left?
– Which machines felt most sustainable, and which ones were harder to keep?
– How well did the 1:00 rest help you reset?
Movement options. You can sub any machine for a different one

For time

80 wall ball 14/10"
40 front rack box step over 2x8kg kb ( medball over head hold)
32 burbee + TTB (plank hold)
24 partner over and under

TC 18min

36 minuutin peruskestävyysharjoitus

Lämmittely
2 min hiihto
2 min soutu
2 min pyörä

Sitten:
8+8 maailman paras venytys
10 pupuhyppelyt (syväkyykyssä, kädet lattiaan jalkojen väliin ja etupuolelle ja hypähdys käsien varassa eteenpäin)
15m+15m karhukävely eteen- ja taaksepäin

Harjoitus (Peruskestävyys, 60–75%/HR max)

12x3min ergo
- 30 sekunnin lepo kierrosten välissä

Harjoituksen tarkoituksena on kehittää peruskestävyyttä tasasykkeisellä harjoituksella. Harjoituksen tavoitteena on pitää syke hallinnassa. Vaihda ergometria lepoajalla.

5 rds TC 10min
45 crossover
5-10-15-20-25 Pull up
5-10-15-20-25 HSPU (games 18.4 standar)
5-10-15-20-25 hang clean above knee

Weight
40-49: 27,5 / 35 / 42,5 / 50 / 57,5
50+: 27,5 / 32,5 / 37,5 / 45 / 52,5

HSPU: abmat + 6,5cm

60min PK Run