9' AMRAP
12 alt. DB snatch @22.5/15kg
9 box jump
6 ttb

10 min EMOM:
• 1 power Clean
• 1 Push Jerk
• 1 Split Jerk
Start with 40% of 1RM Push Press and increase by 5% each round. Goal: finish at 85% 1RM.

2-3 Rounds @ increasing weight

20 Power snatches
20 Overhead squats
20 Power clean and jerks
20 Thrusters

Intent. Develop your barbell cycling skills (positions, balance, rhythm, timing, breathing) and ability to stay consistent with your form across multiple sets.
– All sets must be done unbroken.
– Rest as needed between movements.

Threshold Run

A) 10min Z2 WU

B) 5 Sets Of:

• 1km Run (VK)
• 500m Easy Recovery Jog

Power Clean

a) EMOM 5:

• 1 Power Clean (1s pause in catch) @70-75%

-Rest 2min-

b) EMOM 5:

• 1 Power Clean @75-80%

-Rest 2min-

c) EMOM Until days heavy:

• 1 Power Clean

Clean Pull

• 3x1 @120%

Metcon

B1) 3x 3min on/2min Off:

• 5-7 SB Clean (heavyish)
• AMRAP: C2 Bike

B2) 3x 3min on/2min Off:

• 2 Rope Climb (1legless)
• 3-5 Wall Walk
• AMRAP: DU

Accessories

a) Core

4x superset:

• 10 Strict T2B (jarruttava alas)
• 5-10 Ab Wheel Rollout // 15-20 V-Up *Rest as needed between rounds

b) Bodaus

3-4x For Quality (optional)

• 10/10 DB Bicep Curl
• 10-15 DB Lateral Raise
• 1 Set of Parallette Push Up

2 rounds for time:
• 40 cal Row
• 20 Toes-to-Bar
• 20 Dumbbell Power Snatch 50/35#
The dumbbell power snatch is with one dumbbell, alternating arms after each repetition. Goal: 9 min.

C&J

A) WU 3-4x E3MOM:

• 3 Clean DL + 3 PC + 3 FS (light)
• 2-3 Straight leg box jump

B) E2MOM X3:

• 3 C&J @60-65% (1.1.1)

-rest 2min-

E90SEC X3:

• 2 C&J @70-75% (1.1)

-rest 2min-

EMOM X3:

• 1 C&J @80-85%

*kevyet prosentit, keskity tekniikkaan

Back Squat

• 6x2 (1s pause in bottom) *build up *Fiiliksen mukaan

Metcon

4-3-2 min AMRAP / Rest 1 min between
(Start where you stop each set)

• 12 Cal Fan bike
• 12m DB Farmer Lunges (2x15kg
• 8 Burpee pull ups

Accessories
(Optional)

A) Core EMOM 12:

1) 30/30s Side Plank
2) 30-45s Russian Twist
3) 20-30 V-Up
4) Rest

C2B

5 rounds for time:
600m bike
6-8 c2b
10 alt. Db snatch @22.5kg

PYRAMIDI 10min 2KB
Punnerrus 1,2,3,4......
Shoot through 1,2,3,4.....
Rive 1,2,3,4.....
Etukyykky 1,2,3,4.....
Työntö 1,2,3,4.....

AMRAP 20
Row ergo 12/15 cal
Am.heilautus x 15
Row ergo 12/15 cal
Tempaus x 20 (10+10)
Ak.kävely 25 askelta kuula mukana
Tähtilinkkari vatsat x 20

4 Intervals, alt A1/A2

A1. AMRAP 4
Buy-in: 30/24 (cal) Air bike @ fast
+
AMRAP in the remaining
8 DB Snatches, alt @ 22.5/15kg (50/35lbs)
35 Double-unders

A2. AMRAP 4
Buy-in: 30/24 (cal) Row @ fast
+
AMRAP in the remaining
12 Box jump overs, 24/20″
3 Wall walks

– Rest 3:00 between intervals –

Flow. A1-A2-A1-A2

Overview. We’re dropping the volume slight this week by moving to 4 x 4 (classic “Norwegian” intervals). We’ll keep the “hard start” format: the air bike/row buy-in is a sprint designed to spike your heart rate. You then have ~2-2.5 minutes of mixed-modal work to complete while trying to manage that fatigue.
Effort. RPE 9/10 (Maximal Sustainable). You are looking for the highest pace you can hold for 4 minutes, repeated 4 times. The hard start on the machines will make these challenging. The rest is long enough to recover your breathing, but not long enough to fully clear the fatigue. That being said, you want to finish the session feeling like you could’ve done one more interval.
Feel. You might find yourself in the “pain cave.” The hard buy-in sets the stage for hard intervals. The challenge is not the sprint itself, but the “fight” to keep moving when you are already breathing heavy from the start.
Adaptation. Aerobic power and lactate tolerance. The sprint buy-in builds lactate; the AMRAP forces you to rely on your aerobic engine to “buffer/utilize” it while doing work. This expands the ceiling of your engine.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your output (reps) drop significantly in the final intervals?
– How fast was your “transition” from the machines to the couplet?
– Did you maintain movement quality despite the fatigue?
– Were you able to keep moving through the full interval each time?
– Name two (2) things that went well and one (1) you’d improve next time.
Movement options.
Air bike/Row → SkiErg or BikeErg for same calories or Run 400m
DB Snatches → lighter DB 15/10kg (35/20lbs), weight you can keep moving fast with
Double-unders → Speed rope steps
Box jump overs → Lower box → Box step overs
Wall walk → reduce reps (1 or 2/round) → 8 Burpees