STRENGTH

E2MOM 12 Minute (RPE 8)
2 Front Squat

WOD

12-9-6-9-12 reps for time:
cal Machine
alt. DB Clean&Jerk @1x15/12,5kg
Ring Row

Rx+: @22,5/15kg, 6-5-4-5-6 Strict Pull up
TC:11 min.

COOL DOWN

2x
30/30s Couch stretch
5 Child's pose to Cobra

Lifting Metcon

EMOM Untill 30 Squat Snatch:

1: 12 Cal Ski
2: AMRAP: Squat Snatch @42.5kg

*lainattu @NST (hemohyvä reeni)

Press

E3MOM X6

Set 1-2: 8 Strict Press
3-4: 6 Strict Press
5-6: 4 Strict Press

*RIR 1-2 kaikissa seteissä
*nosta vähän painoa joka setti

Strength

A) 3x Superset

• 10-15 Supine Ring Row
• 10/10 KB Gorilla Row

*rest 2-3min between sets

B) 3-4 Rounds For Quality:

• 30-45s/side Weighted Side Plank
• 10-15 Strict T2B
• 5-8 Dragon Flag

4 Rounds for time

400m Row
8 Bar muscle-ups
12 Thrusters @ 61/43kg (135/95lbs)
16m Sled push @ see note*

Time cap. 24:00

• Sled weight is dependent on the surface friction. Choose a weight that is challenging but allows you to push the full 16m (or 2 x 8m) without stopping.

Intent is repeatable rounds here with two main checkpoints: how well you handle BMU after rowing, and how well you start the sled after heavy thrusters. It will be a hard one to pace with so many high fatigue movements (BMU, heavier thruster, sled), so be smart on the rower.

Strategy.
Row at a strong but controlled pace that lets you get straight to the rig. As you get deeper into the workout, continue to use the row to control the pace. On the bar muscle-ups, aim for planned sets from the start. If 8 unbroken is repeatable, go for it, but don’t force the sets early at the expense of the rest of the workout. 2-3 quick sets is a solid plan for many athletes.

Thrusters load, reps and total volume make them tricky. If you can hold 12 unbroken with blowing up, do it, but make sure the first round doesn’t cost the next three. Otherwise, use planned breaks (e.g. 6-4-2, 6-6 or 7-5) and get back on the bar quickly. Breathe at the top, keep the bar path close, and avoid failed reps.

The sled push should be continuous (or with a quick turn if needed for space). It does not need to be a sprint, but it should not turn into a long rest station.

Instructions.
Set the rower, rig, barbell, and sled in a layout that allows smooth transitions. Decide BMU and thruster break plans before starting. The sled weight should be such that you don’t get stuck.

Debrief.
– Did the row pace allow you to start BMU without hesitation?
– Were BMU sets consistent across the four rounds?
– How did the thruster strategy hold up after round two?
– Where did the longer breaks happen, and what caused them?
– What went well overall and what can you improve next time?

Movement options.
Row → 400m SkiErg or 800m BikeErg
Bar muscle-ups → reduce reps to 4 or 6/round → 4/round Jumping bar muscle-ups with hip snaps → 12-16 Chest-to-bar or regular pull-ups → Ring rows
Thrusters → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), these are intended as moderate heavy where you could do at least ¾ rounds unbroken (but it won’t be easy)
Sled push → If no sled available, then 16 or 24m SB bear hug carry @ 68/45kg (150/100lbs)

LÄMMITTELY
1. Cat - Cow
2. Sivutaivutukset nelinkontin
3. Pyöritykset nelinkontin
4. Lisko kierto oik. & vas.
5. LLA - Kobra
6. Skorpioni

KEHONPAINO
2 kierrosta - 60s./liike
1. Lantionnosto rullaten / vuorojaloin lantionnosto
2. Dead bug jalkojen ja käsien kierrolla
3. LLA / AKK - jarruttava punnerrus
4. Uimari vuorokäsin

SYVÄT VENYTYKSET
1:30/liike
- Lonkankoukistaja oik. & vas. (blokki etujalan alla)
- Selin jalan kierto oik. & vas.
- Istuen eteentaivutus
- istuen jalat auki - eteentaivutus
- Puppy pose (bolsteri)
- Rintarangan avaus bolsterilla

2+1 reps
4 sets

5 rounds, go every 2:00 (total 20:00)
4 paused back squats (2 sec pause on bottom)
5 deadstop shoulder presses

42min every 7minutes x 6

20 DB snatch
10 burp box jump over
1 rope climb
8 pc 50kg
250m row

EMOM 10 (0:40 work / 0:20 rest)

1) Handstand push-ups*
2) Single-leg squats, alternating

• Choose a variation that is challenging but where you can do consistent sets through the EMOM. See movement options below

Strength Supersets

A) Build to heavy 4RM in Bench Press

B) 3 supersets:

• 6-8 Bench Press @75-80% from 4RM
• 4-6 Strict Pull Up (weighted)

*rest 3min between rounds

C) 3x Superset:

• 6-8 Strict Dip
• 10-12 Pendlay Row

*Rest 3min between rounds

Skill Practice

A) For 10-15min:

• Practice Hspu or Handstand walk

B) E2MOM X5

00:00-00:30: Max Reps Box Hspu or Pike Push Up
00:30-01:30: Max Reps DU
01:30-02:00: Rest

Shoulder accessories

3x for quality:

• 10-15 Lu Raise (2x 5kg plate)
• 10-15 Banded Face Pull

*rest as needed

For time

• 5 rounds of
  • 12 push jerks (♀ 95 lb, ♂ 135 lb)
  • 12 back squats

Stimulus and Strategy
Today’s workout is just you and the barbell. This is also a repeat from earlier this year — look back at your score to help you better navigate today’s effort. The loading should feel moderate and allow you to perform at least 2 rounds unbroken. A short break between movements is totally fine, but some athletes may be able to finish the last push jerk, lower the bar to the back rack, and begin the back squats. If you follow the loading stimulus, the goal is to minimize rest and complete as many sets as possible unbroken. This workout should take less than 10 minutes. Some advanced athletes may be able to go sub-5. The barbell should come from the floor. Do not use a rack unless there is an injury or limitation.