Partner Workout
Watefall style

AMRAP 10 mins
10 pull up
10 HSPU
10 DB Front squats 2x22,5/15kg

2 mins REST

AMRAP 10 mins
10 DB thruster
10 T2b
12/10 cal machine

2 mins REST

AMRAP 10 mins
40m Sandbag carry@45/30kg
40m shuttle run burpee
40 double under

For time:
40 WB
40 Naruhyppyä
30 WB
30 Naruhyppyä
20 WB
20 Naruhyppyä
Loppuun 1000m laite

-> Voit myös harjoitella tuplanaruhyppyjä, jos ykköset sujuu!

3 Rounds @ 2 RIR

0:20-0:30/side Suitcase carry
10-15 GHD hip extensions
0:20-0:30/side Copenhagen plank

2 rounds
5 Scapular pull-ups
8 Scapula push-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings
10m Seal walk
+
Build to workout weight for hang squat clean and push jerk
* Few sets of the other movements as you build up
+
@ workout weight
1 Wall walk
3 Hang squat cleans
6 Pull-ups
200m Run
4 Push jerks
8 (cal) SkiErg

Power output

For time:
15-12-9
Box jump over @60/50cm
Power clean @50/35kg

Mee kovaa 🔥

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

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

4 Rounds for time

400m Run
8 Thrusters @ 70/47.5kg
16 Chest-to-bar pull-ups

Time cap. 20:00

SESSION NOTES

Overview. This triplet tests your ability to hold your pace while managing rising heart rate and fatigue. This movement combo will get you breathing hard from the 1st round. The challenge is executing smooth and repeatable rounds, not red-lining early.
Strategy. Start the first run at a pace you can hold onto on later rounds. Aim for thrusters to be unbroken or no more than 2 sets. Don’t rush them, find a good rhythm and breathe through the set. On chest-to-bars, go for 1-3, consistent, sets (rather break early than get stuck later). Use the transitions to recover: walk the last meters of the run before thrusters, take a breath before chest-to-bars but get straight back into the run after.
Instructions. Set up equipment 2-3m apart to allow for smooth transitions (this is your built-in rest).
Debrief.
– Did your pacing on the runs support the other movements?
– Which movement got challenging first, and why?
– Were your round times consistent?
– What one small change would make you more efficient next time?
Movement options.
Run → 500m Row or SkiErg, 1000m BikeErg
Thrusters → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), these should be fairly heavy weights that you can still finish in no more than 2 sets each round.
Chest-to-bar pull-ups → reduce reps to 12 → Regular pull-ups (12 or 16) → Jumping pull-ups (12 or 16)

8 min AMRAP
8 touch and go clean and jerks 50/35kg
8 pistol squats