Week 2 of 8 of this cycle.
Strength
Back Squat
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Back squat 70kgx20
Row 300m
Back squat 15
Row 600m
Back squat 10
Row 1200m

3 or 4 Rounds, Rotate through stations, go every 2:00

1) 4-8 SB over the shoulders @ 68/45kg (150/100lbs) + 2-4 Rope climbs
2) 300-400m Run
3) 20m DB walking lunges @ 2 x 22.5/15kg (50/35lbs) + 10-20m Sled backwards drag
4) 800-1000m BikeErg
5) 8-12 Wall-facing handstand push-ups + 6-12 Strict toes-to-bars
6) Rest

Flow. 1st 2-minutes: SB over the shoulders + RC, next 2-minutes: Run, etc. There is a 2-minute rest at the end of each round (station 6).
Number of reps. Pick a repeatable, challenging target on each station
Number of rounds. Only do the 4th round if you’re confident you can still maintain the same effort/reps.

Overview. 2-minute stations mixing conditioning and muscle endurance. The focus is on building work capacity and “grit” rather than pure conditioning. The aim is to complete the work in each window, in no longer than 1:30-1:45, leaving at least 0:15 to transition. Use the 1st round to set a target for each station.
Effort. RPE 7.5–8/10, pushing closer to 9/10 towards the end. This should get hard but not be an all out effort. Aim is to move with a deliberate, strong pace throughout the rounds.
Feel. This will be a combination of muscle fatigue (e.g. quads on run, lunges, sled, bike erg) and high heart rate/systemic fatigue. The 1st round will be quite manageable but the session gets more challenging as you go on.
Adaptation. Improves local muscular endurance and lactate buffering. By forcing high-tension work (rope climbs/lunges/Sled/Sandbag) immediately followed by cyclical work, you train the muscles to clear lactate without stopping, raising the threshold where you’re forced to rest.
Debrief. Take 2–3 minutes after the workout to reflect
– Which station was the “bottleneck” (hardest to finish/impacted others the most)?
– Were you able to stay consistent with the repetitions?
– Name two (2) things that went well and one (1) you’d do better next time.
Movement options.
Sandbag → reduce reps to 3-5 → 45/30kg (100/70lbs) → 6 Power cleans @ moderate weight
Rope climb → ½ length rope climbs → Pull to standing from the floor → Rope climb pull-ups→ Towel pull-up
Run/BikeErg → SkiErg/Row for 400-500m or 22-30/18-24 cal Air bike
DB Walking lunges → 2 x 15/10kg (35/20lbs)
Sled Drag → Adjust weight based on floor friction; aim for continuous movement, not maximal load.
Strict toes-to-Bar → Hanging knee raises → V-ups

Push & Pull

A) Strict Press

A1: Build up to days heavy 3RM

A2: 2x8 @85% from 3RM

B) Strict Pull Up

B1: Build up to days heavy 5RM

B2: 2x6 @90% from 5RM

Strength EMOM

EMOM 20:

1: 10-15 Ring Push Up
2: 8-10 SB Clean
3: 10-15 Ring Row (legs elevated)
4: 10-12 SB Squat
5: Easy Bike

Accessories

A) 3-4 Rounds For Quality:

• 15-20 GHD Banded Hip Ext.
• 45/45s Copenhagen Plank

B) 3-4x For Quality:

• 30/30s DB Side Plank
• 10/10 KB Side Bend
• 10 Strict T2B

Complete as many rounds and reps as possible in 10 minutes of

• 6 lateral burpees over a dumbbell
• 12 dumbbell front-rack lunges
• 24 double-unders

♀ 35-lb dumbbells
♂ 50-lb dumbbells

LÄMMITTELY
60s./liike
- Pallolla jalkapohjan rullaus
- AKK - polvet maahan
- Ylivienti vk
- Mittarimato paikallaan + käden avaus
- Vk avustettu pannukakku venytys
- 90/90 kurotus eteen ja soutu taakse vk
- Soutu istuen vk

AKTIVAATIO & HALLINTA
2 kierrosta - 40s./15s.
1. Lantionnostopito seinällä - jalkojen irrotus
2. Lankku seinällä - polvien vienti maahan
3. Toispolviseisonnassa lonkan pyöräytykset

2 kierrosta - 40s./15s.
1. Yhden käden lapapunnerrus
2. Lankussa käden ojennus
3. Tarjoilijakävely

VOIMA
3 x 8 takakyykky
3 x 8 punnerrus
3 x 8 tuettu kulmasoutu

8/10-calorie row
8 handstand push-ups

Scaled WOD
AMRAP 10:
6/8-calorie ergo
6 pike push-ups

Lantionnostot selkä penkillä.
Sarjat 12-12-10

A:
Halted snatch pull + power snatch + squat snatch 6x1 @~50%

B:
Squat snatch waves 3x3-2-1, increase weight