3 RFT
12 cal ski
20 wall ball
10 C2B

Buy out: 50 box jump over

EMOM5:

SHSPU

LÄMMITTELY
n. 1min / liike
• selinmakuulla lonkan kierrot
• selin t-kierrot
• käden avaus kylkimakuulla
• nelinkontin sivutaivutukset
• lähentäjänvenytys kierrolla
• lantionnosto + pull over
• päinmakuulla y-nostot
• kylkilankku + lonkan loitonnus
• akk - jarruttava punnerrus

VOIMA CIRCUIT 1
3 x 40s./liike
1. Maastaveto
2. Kapea punnerrus
3. Rengassoutu

VOIMA CIRCUIT 2
3 x 40s./liike
1. Askelkyykky vuorojaloin
2. Pystypunnerrus kp istuen
3. Russian twist

Intervals

Row Or Bike

2 Sets Of:

60 sec on/30 sec off x 8 rounds (12 min)

-Rest 4 min and repeat-

Carries

For Quality 4 Rounds:

• 40m KB fr. Carry
• 40m DB OH Carry
• 20m/20m KB Suitcase Carry

*Build up weight
*rest as needed between rounds

For time

• 30 deadlifts
• 20 hang squat cleans
• 10 shoulder-to-overheads

A) EMOM 15’
1: 15 Russian swing @heavy
2: 5 Z-press (left + right + both= 1rep)
3: 14 KB pull through

B) 3’ on/ 1’ off - 5 round
Buy in:
4 rounds of ‘Macho Man’ with double KBs
3 (dead) power clean
3 Front Squat
3 Jerks
In the remaining time AMRAP Alt. V-ups

30 min EMOM (45s ON: 15s OFF)

1. Row
2. KB swing
3. Renegade row
4. T2B
5. Devil's press
6. REST

30' EMOM
1: 10 box jump
2: 10 KB USA swing @24/16kg
3: 10 pull up/ trx row
4: 5 devil press @2x20/12.5kg
5: 8-10 dbl DB thruster

Snatch

Speed work:

A) E15SEC X8:

• 1 Power Snatch @60-65%

rest 2min

B) E30SEC X6:

• 1 Power Snatch @70-75%

rest 2min

C) E45SEC X4:

• 1 Power Snatch @80-85*

rest 2min

D) EMOM X2:

• 1 Power Snatch @90-95%

Back Squat

A) Build to Days Heavy 4RM

B) 2x4 @90% from 4RM

*rest 3min between

Metcon

4 Rounds For Time:

• 10 Hang Power Snatch @42.5kg
• 15 Bar Facing Burpee
• 20 C2B

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