Rest day, total workouts of the week 13 hours, x 7
Week 1/3

Strength & conditioning
Metcon x 3
Aerobic work x 3 - 100 min
Upper body strength x 2
Squat - 2500 kg

Gymnastics
MU - 40
BMU -
BFLY - 60
BCTB - 55
HSW -

Recovery
Sleep, 8+ hrs/week - 7/7
Avg. time to bed - 23:20
Avg. hours asleep - 8 h 25 min
Avg. cals/day - n. 2860

2x 5-10 strict pull up
2x10 Db bench press
2x 10 barbell row
2x 10 press

2-3reps in tank, rest 1-2mn between sets

Then 9-12x Double. DnG. Lift
every 90-120sec @75-85% of
1RM. All sets across (same
loading).

30min amrap

Relay in teams of 3
12 Db squat
20m sledge push

135 min
Warm up for 20 min

1.Squats
A. Back squat
8x65 % - 57.5
6x75 % - 67.5
4x82-85 % - 72.5
4x87-90 % - 77.5

B. Front squat
6x65 % - 52.5
6x75 % - 60
6x80 % > 60

New set every 3 minutes

2.Bench press
5x3x75 %
New set every 3 minutes
- 42.5 45 45 45 45 kg

3.Strongman
AMRAP8
10 m Sled push (heavy) - 30 kg (tekonurmella)
20 m Heavy farmer's walk - 24 kg
30 s. Rest
Reps: 8 rounds

4.Core and shoulder health
2 rounds of:
6+6 Heavyish kettlebell windmills -12 kg
30 Hollow rocks
30 GHD back extensions

5.Aerobic work
20 min easy bike

AM: 40 min
90 s. run/60 s. walk
5.8 km, 6.57 min/km
HR 120/156

PM: 140 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 30 (singles)

2.WL
A. Snatch from the blocks (just above the knee)
4x2x70-75 % / "2 reps in the tank"
New set every 3 minutes
- 40 42 42 42 kg

B. Snatch pull (normal tempo)
4x3x "2 reps in the tank"
New set every 2 minutes
- 55 60 60 60 kg

C. Snatch balance + OHS
3x2+1x "2 reps in the tank"
New set every 2 minutes
- 40 42.5 42.5

3.Accessory
EMOM12:
1. 8 Heavy hip thrust - 60 kg
2. 16 Heavy goblet squat - 20 kg
3. 30 s. Heavy weighted plank - 15 kg

3x
800m juoksu (kauppakeskusten ympäri)
40 wallball
20 burpee box-get overs 100cm
10 sandbag clean

16 min AMRAP

Buy in 1 000 m row
4 Wall climb
8 Man Maker
16 Devil's press
32 Dumbbell box overs

On The 2:00 x 15 Rounds.

15/12 Calorie Row
AMRAP "Bergeron Beep Test"

7 Thrusters 35/25kg
7 Pull Ups
7 Burpees

It does not pay to be a winner on the Row. If we push too hard here, it can cause our beep test rounds to slow significantly and require us to take unnecessary longer breaks
If we make a full minute to complete the row, we ca anticipate finishing about 1 "beed test" round. Try to make it your goal to finish as close to 1 round as possible within each window.

𝗟𝗲𝘃𝗲𝗹 𝟯:
24 min:
1, x Cal Echo Bike
2, Rest
3, x Rep Overhead Squats @60/40kg
4, Rest
5, Bar Facing Burpees
6, Rest

𝗟𝗲𝘃𝗲𝗹 𝟮:
24 min:
1, x Cal Echo Bike
2, Rest
3, x Rep Overhead Squats @43/30kg
4, Rest
5, Bar Facing Burpees
6, Rest

𝗟𝗲𝘃𝗲𝗹 𝟭:
24 min:
1, x Cal Echo Bike
2, Rest
3, x Rep Overhead Squats @30/20kg
4, Rest
5, Bar Facing Burpees
6, Rest

Result will be the score of the lowest round.