Upper body band circuit
3 to 4 rounds of 12 to 20 reps e/side
Single-arm row
Single-arm chest press
Single-arm pulldown
Single-arm press

Lower body band circuit
3 to 4 rounds of 12 to 20 reps
Band good morning
Band lateral walks
Band glute bridges
Banded squats

3 Sets, go every 5:00-6:00

6 Back squat @ 74+% (2-3 RIR)
12 Stiff-legged deadlift @ RPE 7-8 (2-3 RIR)
24 Walking lunges

Load the lunges with a single DB, KB or SB on the shoulder (or behind the neck), choose a load that is challenging but where you can move continuously (stepping through) without rests.

– Perform all three (3) movements back-to-back with only a short rest.
– You can build up the squat weight across sets if they’re easier than 3 RIR (but fatigue accumulates here so you might not).
– Aim to go heavier than 2 weeks ago

4 Rounds, each for time

800m Run
40/32 (cal) Echo bike
20 Burpee box jump overs, 24/20″
10 Bar muscle-ups

Time cap. 10:00 / round

– Rest 4:00 between rounds –

Pace. You can approach this one in two (2) ways: 1) Progressive rounds = aim to go a little faster each round (1st round slowest and final round fastest), 2) Steady with push in the end = aim to keep each round about the same (1st round might be fastest but keep the others close to it, then push hard on the final one to see if you can beat the other rounds).
This movement combo will push your HR high just in time for those bar muscle-ups. Take a little break before jumping up and don’t hesitate to break them into sets as needed (don’t risk flying off the bar). IF it’d take you more than 3 sets to finish the bMU, look at the movement options to keep the intent of the session.
Session RPE. 8/10, you should feel tired but not exhausted at the end of the workout
Intent. The running mixed focused conditioning sessions in this block will build your engine and specifically improve your running in workouts.

Bar muscle-up → Jumping bar muscle-ups → Banded bar muscle-ups → Chest-to-bar pull-ups → Pull-ups

• You can also start with a set of bMU, then move to C2B or regular pull-ups to finish the remaining reps.

Partner Workout

FOR TIME
40/32 cal row
4 rounds of “Cindy” (2/2)
40/32 cal row
4 rounds of Dumbell “DT” (2/2)
40/32 cal row
4 rounds of 20 DB Hang snatch + 40 DU (2/2)
REPEAT , NO REST
Dumbell @22,5/15kg

Timecap : 36 mins

2-3rounds:

20-30s side planks
30-60s plank hold

Gymnastics

A) EMOM X8:

• 1 Set of rMU

B) Ring Strength:

3-4 Rounds Of:

• 20-30s Ring Dip Hold *rest 30s
• 20-30s Ring Support Hold *Rest 30s
• 20-30s Chin Over Ring Hold *Rest 30s

C2B Test

A) Max Reps C2B

*Rest 2min

B) E90SEC X5

• 1 Set of C2B (40-50% of Max Reps)

Accessories

A) 4 Rounds For Quality:

• 10/10 DB Z-Press
• 10-15 Feet Raised Ring Row

B) 4 Rounds For Quality:

• 20/20m KB Mixed FR Carry (OH+FR)
• 20/20m KB Farmers Carry
• 10/10 KB Side Bend

A)
3 rounds
8/8 halfkneeling windmill
8/8 halo
8 pull over
@light

B)
3 rounds
8-10 double KB overhead press
10 double KB gorilla row
*after each round: 30” (weighted) flutter kikcks in hollow body position

C)
AMRAP 2’ – 1 rest
20 Russian swing
10 goblet squat
 
max rep single arm snatch
until you reach 50 reps

FS 2x10 70% from 1rm

Paloheinä klo 17:15

2x3@barbell, 2x3x@50%, 2x3@60%, 2x2@70%, sn-%, rest btw sets 2min