Back squat, Rest 3:00-4:00 b/t sets

Build to heavy 3 (H3) @ RPE 7 (3 RIR)
+
3 x 3.2.1 @ 90+%H3 (RPE 8)

– Build to a heavy triple (H3) with 3 reps in reserve.
– 3.2.1 = cluster set of 6 total repetitions: 3 reps, rack the bar for :10-:15, then un-rack the bar and do 2 reps, re-rack again for another :10-:15, then unrack and complete the final repetition.
– Start the back-off clu

Push And Pull Waves

Wave #1:

Strict Press: 8-6-4

Legs Elevated Ring Row: 14-12-Max Reps

*rest 30s between movements + 2-3min between rounds
*Max reps in last set of ring rows

Wave #2:

Strict Press: 6-4-2

Legs Elevated Ring Row: 12-10-Max Reps

*rest 30s between movements + 2-3min between rounds
*Max reps in last set of ring rows

Metcon

15min AMRAP:

• 8 Pull Up
• 8 DB Thruster 2x45lbs
• 12 Cal Row

Accessories

4 Rounds For Quality:

• 10/10 1-arm Band Pull Apart
• 10-15 DB lat pull over
• 10-15 Seated Dual DB Lateral Raise

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Lisäpainoil tai ilman, sopivan raskaasti jää 1-2 toistoo varalle

Pystypunnerrus 3x1xMax3 (eli painona viime viikon Max3)

Vipunostot sivuille 100 toistoa AFAP
-hyvä paino, jolla pystyy tekemään yhden puhtaan 25-30 toiston sarjan

Ojentajat taljassa/kumpparilla 4x10-15

Kiertäjät kyljellään 3x20 / käsi

Back squat 2,2,1

AMRAP 20min

10 Pull-ups
15 Wallball 20/15lb
20 Calories C2Bike
15 KB Swing 24/16kg
10 (5+5) KB STOH 24/16kg

Power Clean

A) Build Up To Days Heavy

• 1 PC + 1 Hang PC

B) 1min on/1min off X5

• 8 Bar Over Burpee
• Amrap: PC @85% from complex

C) Clean Pull

4x2 @110%

*rest 2-3min between

Strength

A) 3-4 Rounds:

• 8/8 Front Foot Elevated Split Squat (BB or DB) *rest 60s
• 10/10 KB Hip Flexor Raise (laatikon päällä) *rest 2min

B) 3-4 Rounds:

• 8-10 Ab Wheel Rollout
• 45/45s weighted Side Plank
• 20-30s L-Sit Hold

*rest 3min between rounds

Week 3 - D01

Rest - Day

🎯 Upcoming week
BUILT BY WOD-SCIENCE 🚀
------------------- INFO -------------------
This week includes a few key adjustments to optimize performance and recovery:

Strength blocks are now separated — more time and focus per lift instead of supersets. You may find you can push a little heavier with better control.
Group B: Strength sessions have been repositioned to improve recovery and balance overall training load.
Metcon RPEs have been updated — keep an eye on the intended RPE.
--> For Group B: The second metcon will feel slightly easier to help manage fatigue and reduce overtraining risk.
Train smart. Move well. Let’s get after it! 💥
Week: 3 of 10
Load: Moderate
Focus: You're now in the groove—Week 3 continues to push intensity while refining positions and consistency. Stick to the intended RPEs, stay sharp on technique, and trust the process.
Monday: REST
Tuesday: Gymnastics + Lower Strength
Wednesday: Conditioning
Thursday: REST
Friday: Olympic + Upper Strength
Saturday: Conditioning
Sunday: Zone 2
For Scaling options, please first check the Coaching Tips, then ask in the discord.

Week 3 - D02

💪 Gymnastics + Lower - Strength Day

Strength-up #2
Part A)
4 Rounds of:
Air Bike/Row/Ski/Run
40s Work @RPE 2-3
20s Rest

Part B)
5:00 for quality: *
8 Front Squat **
6/6 One Arm Kettlebell Russian Swing
6/6 Bent over alternating kettlebell row

*@RPE 3-4
**Start with light weight. After the first round, you can increase the weight if it feels good.

If needed, add any extra mobility or warm-up work based on personal needs.
Counter Movement Jump
This session is for practice and week-to-week improvement in the CMJ.
You have 10 minutes to complete 3 attempts at CMJ (Countermovement Jump), resting 30 seconds between each jump.

(See video on how to do a CMJ and the PDF/2nd video on how to use the app)

6:00 - Skill up
Within a span of 6 minutes, make everything ready what you need for the Gymnastics and get familiar with the movements.

Gymnastics: Bar Muscle Up
4 Rounds for Quality:*

5-8 Kipping Chest-to-Bar Pull-Ups
3-5 Bar Muscle-Ups or Jumping BMU transitions
3 Bar Muscle-Up Negatives (slow descent from top position)
10-15 sec Bar Support Hold (top of dip)
Rest as much as needed

*RPE 5; Refine bar muscle-up mechanics by developing timing, turnover control, and positional strength—key for efficiency and consistency in high-skill CrossFit gymnastics workouts.

6:00 - Build up
Within a span of 6 minutes, gradually increase to your target weight for the day, while focus on the technique and mind-muscle connection.

Lower Strength #1
Every 3:00 x 4
A) Front Squat
6 x reps @ RIR 2 or 92.5kg - 98.5kg ~75-80%

Lower Strength #2
Every 2:30 x 4
B) Romanian Deadlifts
12 x reps @ RIR 2 or 67% 1RM Romanian Deadlift - 72% 1RM Romanian Deadlift

Week 3 - D03

🚀 Conditioning - Day

Warm-up #2
Part A)
4 Rounds of:
Air Bike/Row/Ski/Run
40s Work @RPE 2-3
20s Rest

Part B)
5:00 for quality: *
3 Scapular Pullups
3 Strict Pullups
6/6 Banded Internal Rotation
5 Dips (Ring or Parallel Bar)
4 Wide Grip Pushups

*@RPE 3-4

If needed, add any extra mobility or warm-up work based on personal needs.
6:00 - Metcon up
Within a span of 6 minutes, prepare for today's Metcon. Get everything ready and prepare mentally. Do the movements 1-2 times to get the feel for them.

Metcon
FOR TIME (Time Cap: 16:00)*

3 Rounds:
15 Toes-to-Bar
12 Dumbbell Shoulder-to-Overhead (2x22.5/15kg)
9 Burpee Box Jump Overs (24/20”)

Then immediately into:
30 Double Under
30 Sit-Ups
30 Double Under

*@RPE 8

8:00 - Metcon up
Take a breather and the time you need - and then prepare for the next Metcon.

Metcon
AMRAP 20:00*

400m Run
8 Bar Muscle Ups
400m Run
8 Power Snatch 18.5kg

*@RPE 6

Week 3 - D04

rest

Week 3 - D05

✨Olympic + Upper - Strength Day

Clean-up #2
Part A)
4 Rounds of:
Air Bike/Row/Ski/Run
40s Work @RPE 2-3
20s Rest

Part B)
5:00 for quality: *
8 Deadlift**
8 Front squat
5/5 Barbell Cossack Squat
3 Shrugs

*@RPE 2-3
**Start with light weight. After the first round, you can increase the weight if it feels good.

If needed, add any extra mobility or warm-up work based on personal needs.
8:00 - Build up
Within a span of 8 minutes, gradually increase to your target weight for the day, while focus on the technique and mind-muscle connection.

Clean Strength
Every 2:00 x 8

1 Clean Pull + 1 Hang Squat Clean + 1 Push or Split Jerk

Start at ~51kg and build up to around 74.5kg

6:00 - Build up
Within a span of 6 minutes, gradually increase to your target weight for the day, while focus on the technique and mind-muscle connection.

Upper Strength #1
Every 3:00 x 4
A) Bench Press
8 x reps @ RIR 2 or 81kg - 86.5kg ~80-85%

Upper Strength #2
Every 2:30 x 4
B) Barbell Bent over Row
8 x reps @ RIR 2 or 75% 1RM Bent Over Row - 80% 1RM Bent Over Row

Week 3 - D06

🚀 Conditioning - Day

Warm-up #2
Part A)
4 Rounds of:
Air Bike/Row/Ski/Run
40s Work @RPE 2-3
20s Rest

Part B)
5:00 for quality: *
8 Scapular Pull-Ups
8 Ring Rows
8 Shoulder Dislocates
4 Power Snatches**

*@RPE 2-3
**Empty Barbell or very light weight

If needed, add any extra mobility or warm-up work based on personal needs.
Counter Movement Jump
Go through the standard procedure and then you have 10 minutes to complete 3 attempts at CMJ (Countermovement Jump), resting 30 seconds between each jump.

(See video on how to do a CMJ and the PDF/2nd video on how to use the app)

6:00 - Metcon up
Within a span of 6 minutes, prepare for today's Metcon. Get everything ready and prepare mentally. Do the movements 1-2 times to get the feel for them.

Metcon
FOR TIME (Time Cap: 20:00)*

500m Row
40 Wallballs (9/6kg)
400m Run
30 Kettlebell Swings (24/16kg)
300m Ski (or 500m Bike)
20 Burpees Over Rower
200m Row
10 Power Snatches (23.5kg)

*@RPE 8

8:00 - Metcon up
Take a breather and the time you need - and then prepare for the next Metcon.

Metcon
AMRAP 8:00* x 2

5 Chest-to-Bar Pull-Ups
10 Box Jumps (24/20”)
15 Wall Balls (9/6kg)

*@RPE 6; Rest 4:00 between AMRAP

Week 3 - D07

🏃‍♂️➡️Zone 2 - Day

Zone-up
Part A)
4 Rounds of:
Air Bike/Row/Ski/Run
40s Work @RPE 2-3
20s Rest

Part B)
5:00 for quality: *
12 Air squat
12 Banded Good Mornings
12 Scapular Pullups
6/6 Banded dead bug

*@RPE 2-3

If needed, add any extra mobility or warm-up work based on personal needs.
6:00 - Ready up
Within a span of 6 minutes, prepare for today’s Zone 2.

40:00 of Zone 2
EMOM x40*

Minute: Clean and Jerks ~(19.5kg)
Minute: Burpees
Minute: Dumbbell Snatches
Minute: Bike
*You Choose the Reps and Weight; Reps and weight should feel criminally easy—you’re aiming for RPE 3-4, steady breathing, and smooth movement. The goal is to replicate a cyclical movement like on ergs or running but with functional movements.

Example:
8 x C+J
7 x Burpees
10 x DB Snatches @ 10kg
10cal Bike

Week 5
Back Squat
4x7 paused back squat @75% of 1RM (RIR1-2)

A)
3x3 paused pull up (weighted/ weighted neg./ 3x12 heavy ring row) - 2” paused on top pos.
3x5 strict hspu
(def./suf. hspu, box hspu, pike push up) @rpe7-8

3 rounds
A) 10-10x KB leg extension (KB)
B) Coppenhagen plank 30-30” hold
C) 15 biceps curl with double db @mid-heavy