LÄMMITTELY
2 Kierrosta, :40s min töitä / :20s lepo
1) Pyörä
2) Penkkipunnerrus käsipainojen kanssa
3) Vuorikiipeilijä kädet slamballin päällä
4) Naruhyppy
5) Burpee boxin yli askellus
6) Rengassoutu

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KIERTOHARJOITUS

3 Kierrosta, 1:00 min töitä / :30s lepo
1) Pyörä
2) Penkkipunnerrus käsipainojen kanssa
3) Vuorikiipeilijä kädet slamballin päällä
4) Naruhyppy
5) Burpee boxin yli askellus
6) Rengassoutu

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HUOMIOITA
Harjoituksen tarkoitus on kehittää vauhtikestävyyttä, kehonhallintaa ja koordinaatiota. Tähtää siis napakkaan vauhtiin, jotta hengästyt reippaasti, mutta vältä ylilyöntejä. Hyvässä harjoituksessa saat tehtyä tasaisia ja laadukkaita sarjoja kovasta hengästymisestä huolimatta.

4 rounds:
4min Run
3min Row
2min Ski
:30 AB Sprint
1:30 Rest
:30 AB Sprint
1:30 Rest
- Comment your paces

Deadlift

E3MOM X9:

• Set 1-3: 3 Reps @85%
• 4-6: 2 Reps @90%
• 7-9: 1 Rep @95%

Strength

A) 3x Superset Of:

• 8/8 DB Bent Over Row
• 10-15 Banded Face Pull

B) 3x Superset Of:

• 10-15 DB PullOver
• 10-15 Lu Raise (2x plate)

C) 3x Superset Of:

• 10-15 Ring Push Up + 30-45s Ring Plank Hold
• 15/15 Single arm banded cross body tricep extensions

Core

4 Rounds:

• 10 Strict T2B // 15-20 Strict Knee Raise *rest 45s
• 10/10 KB Side Bend *rest 45s
• 30/30s Side Plank *rest 45s

EMOM 12 (Straight arm strength)

1) 3-6 Straight arm body levers
2) 3-6 Ice cream makers (on the bar)
3) Rest

DB Clean and jerk

Single-arm DB prep – 2 Rounds @ increasing load
5 DB Muscle clean
5 DB Push press
5 DB Power clean
5 DB Push jerk

– Rest as needed between movements and rounds –

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

3 rounds @ steady pace
6 Windmills e/side
3:00 Air bike
6/side DB bird dog rows
3:00 Air bike
3 rounds @ steady pace
6 e/side DB Lateral lunges
3:00 Row
6 Jefferson curls – KB or empty barbell
3:00 Row

1-2km Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

Warm-up
1:30/1:00/0:30 each @ increasing pace
1) SkiErg
2) BikeErg
+
Barbell warm-up
2 Rounds
5 Hang muscle cleans
5 Strict presses
5 Good mornings
5 Push presses
5 Front squats
5 Hang power cleans
5 Push jerks
+
2 rounds
5 Rope climb pull-up
10 Lateral Romanian lunges
5 Kneeling jumps
+
Build to workout weight for barbell movements and the SB carry
* Practice few rope climbs and burpee box get overs between sets
+
@ workout weight
8/6 (cal) SkiErg
4 Power clean and jerks
8/6 (cal) BikeErg
4 Thrusters
2-4 Burpee box get overs
10m SB carry
1 Rope climb

7 x every 3 min
3 power clean & 3 front squat

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Goal & Intensity
-Build power and confidence in two key movements, a fast pull and a strong receiving position.
-We want weight, but technique is the priority every rep.
-Controlled progression where the load increases only if the movement stays consistent.
-You should feel solid bracing and explosive extension.
RPE: 7–8 on the final sets – challenging but clean.
Why this training: The power clean + front squat combo develops speed-strength, leg drive, and core stability, all of which carry over to Olympic lifting and metcons.
Tip: Think of the bar “popping” off the hips, and you move under it—don’t let your arms take over.