"6x5min AMRAP, 2' rest between sets, alternating ""A"" and ""B"""

AMRAP "A"
10 wall ball
10 ring row
10 burpee

AMRAP "B"
10 box jump
10 alt. DB snatch @22.5/15kg
10/10 mountain climber

Score is reps through the whole workout

1) LIFTING

A) BARBELL WU
Empty bar:
1-2 Sets of 3pos snatch pull : 2 High hang snatch pull + 2 Hang snatch pull + 2 Low hang snatch pull
rest.1 min
1-2 Sets of 3pos muscle snatch: 2 High hang muscle sn. + 2 Hang muscle + 2 Low hang muscle
rest.1min
1-2 Sets of 3pos Squat snatch: 2 High hang squat sn. + 2 Hang snatch + Low hang Snatch.

B) SNATCH

1) Build to 80% of 1RM Squat Snatch

2) E30SEC x25:

• 1 Squat Snatch (2s pause in catch) @65% from 1RM

2) SQUATS

BACK SQUAT

1x10 @60kg
1x8 @70kg
1x6 @75kg
1x4 @80kg

-REST 2-3MIN BETWEEN SETS-

FRONT SQUAT

1x5 @55kg
3x5 @65kg

-REST 2-3MIN BETWEEN SETS-

3) PULLING STRENGTH + METCON

A) 4 SETS OF:

-4-6 Rope Pull Ups (right hand on top)
-rest 60s-
-4-6 Rope Pull Ups (left hand on top)
-rest 60s-

5 ROUNDS OF 2MIN ON/1MIN OFF

-250m Ski
+ AMRAP: Rope Climb

Bar muscle-up

7 sets @ 40% of max reps (unbroken) in D2, Rest 0:15 between sets (extend to 0:30/0:45/1:00 as needed, see details below)

3 x EMOM 6 (0:45/0:15*)

1) Shuttle runs, 7.62m
2) Wall balls @ 9/6kg
3) Row for calories
4) Box jump overs, 24/20″
5) Air bike for calories
6) Single-arm Devils presses, alt @ 22.5/15kg

– Rest 3:00 between EMOMs –

• 45-sec work : 15-sec rest each minute

verview. These intervals are a blend of VO2max and muscle endurance stimulus. Main intent is to pick a challenging pace that’s still repeatable across the EMOMs.
Effort. Work at an RPE of 8–9/10. You should finish each 45-second effort breathing hard but still in control, with just enough left to maintain output across all EMOMs. If your pace drops off noticeably by round 2, you likely opened too aggressively. Aim for repeatability, not survival.
Feel. These are intended as fast, hard intervals that are still sustainable for the 6-minutes and can be repeated with 3-minutes of rest. This means finding the right reps/calories for each minute that you can (barely) maintain through the interval (and recover in time for the next one). You should push hard to get the work done in the 45-seconds, while still being able to maintain your intensity in the next minute with only 15-seconds of rest.
Approach each minute with a pace that allows you to keep moving through the full 45-seconds.
Adaptation. Improve your aerobic capacity by increasing your body’s ability to transport oxygen to the working muscles.
Debrief. Take 2–3 minutes after the workout to reflect
– How was your pacing? Were you able to keep moving through the entire 45-seconds each minute?
– Could you maintain your effort for the entire session on each interval?
– What could you change about your approach if you needed to repeat and improve your result?
– What two (2) things can you be proud of in this session?
Movement options.
Shuttle runs → Run for calories/distance
Wall balls → Lighter ball → Air squats
Air bike/Row → Any other monostructural movement
Box jump overs → Lower box → Box step overs (single DB)
Devil’s presses → 15/10kg (35/20lbs) DB, or lighter as needed so can keep moving → Burpees over rower

LÄMMITTELY
3 kierrosta
1min ergo (vaihtuva)
10 askelkyykky taakse, vuorojaloin
10 gorilla row (kevyt)
5+5 tuulimylly (kahvakuulalla)

---

HARJOITUS (Peruskestävyys, 60-70%/HR max, vauhtikestävyys, 70-85%/HR max)

6x6min ergo, 30min lepo kierrosten välillä

2min damper 2-3
2min damper 4-6
2min damper 7-9

*Harjoituksessa intensiteettiä muutetaan nyt damperia säätämällä, joten pyri pitämään frekvenssi melko samana koko harjoituksen ajan.

Zone 1:
-Barbell Lunge x 6 (left 6 then right 6)
-offset BB back squat x 6 (per leg)
-Rest 30s

Zone 2:
-Handstand wallwalk/Handstand box stepx3
-DB Bicep hammer curl x 6 (per hand)
-DB French press x 8
-Rest 30s

Zone 3:
-Row 300m
-Pike Crunch/Pike with rowerg x 8
-Rest 30s

Zone 4:
-Seated Sled pull YGIG (Use only hands=no hip hinge)

Zone 5:
-Jog moderate pace(3% inc)

-1 round
-7,5min / 45s
-Heavy weights in zones 1, 2 and 4
-Make sure to use rest within zones

For time w/ double dumbbell

10 deadlift
10 reverse lunges
10 hang clean
10 burpees over db's

"WARM UP
20-30minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE
EMOM x 40
1) bike
2) 20-30m D-ball/sandbag carry
3) bike
4) 10-20 GHD sit up / Scaled V-up
PK 1-2, not too FAST !!!
COOLDOWN
20-30minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE"

12-10-8-6-4-2 reps:
• Dumbbell Bench Press
• Strict Pull-ups
Start with 40% 1RM Bench and increase weight after each round to finish as heavy as possible.
DB Bench Press weights in the results.

C2 BIKE:

• 15 min (@PK-VK Kynnys)
• 3 min (PK Palauttava)
• 10 min (@VK)
• 3 min (PK Palauttava)
• 10 min (VK +)
• 3 min (PK Palauttava)