Front squat 5x2

E1.30M x 10
alt. a & b

A) 3 shoulder press V.1
B) 3 strict pull up V.0-1

Tavoite lisätä painoa/vastusta neljän viikon takaiseen treeniin. Liikkeet tehdään vuorosarjoina. Shoulder pressin voi ottaa maasta jos muuten ei mahdu. Viisi sarjaa kumpaakin liikettä. Skaalaukset: strict pull up - banded/low bar

6-rep max at push press

How did it go?

Skill - HSPU

Metcon (quality)

EMOM for 10 minutes of:
1-5 SHSPU

2-2-2-2-2-2 with your 85% of 1RM

Press 1RM

40 min of
Sörkkä/Töölö run

Remaining time ygig / round

3 HSPU
6 deadlifts 55/75kg
9 box step ups 2 x 22.5/15kg

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Goal & Intensity:
-Build control and quality in handstand push-ups, deadlifts, and toes-to-bar.
-The focus is on clean technique and steady work across a long time domain.
-Consistent effort for 40 minutes – not maximal intensity, but controlled and high-quality reps
-RPE: 6 – feels like solid work, but breathing stays under control and movements stay sharp.

Every 5:00 x 5 rounds:
5 Over head squats
400-m Row
-Rest the remainder of the interval.
-Score is the load and time for each round.
-take bb of the floor

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Goal & Intensity:
-Combine heavy strength work with fast rowing in one workout.
-Learn to move controlled under load and then immediately switch into high heart-rate work.
-Heavy but manageable load (RPE 7–8) with rowing done at a sharp pace.
-Each round is short but intense, followed by solid recovery time.
-Pick a weight you can overhead squat for 5 reps unbroken — too heavy will break the flow.
Why this workout: a mix of strength and conditioning that challenges both body and mind, while balancing out the week’s training.

Back Ward Lunges + Forward Lunges ( barbell on back )

5 x ( 10m + 10m )

Go Every 3:00