20 kierrosta
15 cal kone
5 takakyykkyä

Every 90 s x 27 sets (9 each)
A. bike for calories
B. one round of “Cindy”
C. 1-2 rope climbs + 20 sit ups

2-3 min light cardio
5 cobra to prayer pose (hold for 5 seconds on each position)
1+1 min wall pec strech
1-2 min deep squat hold, move weight ankle to ankle every 10s.

A: Back squats 3-3-3+
B: Bench press 4set

intervals

A1. AMRAP 4-3-2-1
Buy-in: 400/300/200/100m Run
+
AMRAP in the remaining time
1 Rope climb
3 SB cleans @ 70/45kg
5 Burpee box jump overs, 30/24″

– Rest 2:00/1:30/1:00/0:30 –

A2. AMRAP 4-3-2-1
Buy-in: 400/300/200/100m Run
+
AMRAP in the remaining time
5 Bar muscle-ups
7 Strict handstand push-ups
9 SB Squats @ 70/45kg

– Rest 2:00/1:30/1:00 –

Flow. Intervals get shorter each time, starting at 4:00, then 3:00, then 2:00, then 1:00. The rest period is always half of the work period (2:1 work:rest ratio).
You should have at least one (1) interval in reserve (IIR) (this means you could have maintained the same pace for one more interval if needed). Only complete the final two (2) intervals IF you are confident you can still keep your paces AND that you’d have 1 IIR at the end.

Session overview. Descending intervals (4-3-2-1 minutes) with decreasing run distances and short rests between efforts. Each interval starts with a run buy-in, then moves into an AMRAP. The goal is to keep intensity high while movement quality stays sharp across all eight efforts.
Adaptation. Trains aerobic power and muscular endurance with incomplete rest. The 2:1 work-to-rest ratio limits full recovery, forcing your aerobic system to support sustained output and active recovery across intervals. Shorter intervals (2–1 minute) touch on anaerobic capacity as well.
Effort. Each interval should feel like 8-9/10 effort. As the duration drops, your intensity should rise slightly, but not at the cost of movement quality. You should finish each piece feeling like you could repeat one more round at the same level (1 IIR). If form breaks or your pace drops, you’re pushing too hard too early.
Feel. The longer intervals will feel manageable at first, but fatigue builds quickly (especially in the legs, grip, and shoulders). As intervals get shorter, intensity spikes even more, and there’s less room for error. Breathing stays elevated throughout, and you’ll feel the short rest catching up by the second half of the session. Expect to be uncomfortable. Your job is to stay composed and keep moving.
Debrief. Take 2–3 minutes to reflect on the session
– Were your early efforts too conservative or too aggressive as the intervals got shorter?
– Did you stay composed through transitions, or lose time resetting between movements?
– Which movement combo was more challenging?
– Name two (2) things you managed well. What’s one (1) thing you’d adjust for next time?

Movement options.

Rope climbs → 3 Rope climb pull ups → 3 Strict pull ups
SB cleans → lighter SB → If no SB or D-ball: Dual KB cleans @ 2 x 32/24kg (70/53lbs) or 24/16kg (53/35lbs) or 16/12kg (35/26lbs) → Power cleans @ 70/47.5kg (155/105lbs), lighter if needed.
Burpee box jump overs → 24/20” box → Burpee box step overs, 20”
Bar muscle ups → reduce reps (3) → Jumping bar muscle-ups (3 or 5) → Chest-to-bar or regular pull ups (7 or 9)
Strict HSPU → Kipping HSPU → reduce reps (5 or 7) → Hand-release push-ups
SB squats → Lighter SB → If no SB or D-ball: Dual KB front squat @ 2 x 32/24kg (70/53lbs) or 24/16kg (53/35lbs) or 16/12kg (35/26lbs) → Front squat @ 70/47.5kg (155/105lbs), or lighter if needed

15 min cool down bike/row
+ 10 hollow rock + 10 sec hollow hold 3 minuutin välein (3,6,9,12 = 4 sarjaa)

A: Bench press amrap @ 68kg
B: front squat 1-1-1+ amrap sista setet
C: Kb push ups 2xMax @ rpe 8
D: Banded triceps extensions 2xMax

Metcon:
Aikaa vastaan:
40 cal row
40 wall ball
40 box jump
40 burpee
40 cal row

*Kahden minuutin välein - 5 x maastaveto @50%. Eli noin 50% maastavedon ykkösmaksimista tankoon. Kello piippaa kahden minuutin välein, jolloin keskeytetään muu tekeminen ja siirrytään tekemään viisi maastavetoa. Tätä jatketaan kunnes viimeinen soutu on tehty.

20s on - 10s off x9
a) hollow hold
b) side plank, right
c) side plank, left