Isometric holds – 2 Rounds

0:10-0:30 Ring support hold
0:10-0:30 Chin over the (pull-up) bar hold
0:10-0:30 Bottom of ring dip support
0:10-0:30 Hanging L-sit hold

Ring support. Top of ring dip hold w/ thumbs turned out and elbows locked.
Chin over the bar hold. Chin-up grip (palms facing you), keep your chin clearly over the bar.
Bottom of ring dip support. Shoulders engaged (not rounded forward) and elbows tucked in. Tall chest.
Hanging L-sit hold. Hanging from a bar or rings, feet at or just below hip height, knees can be slightly bent, make sure to breath.

JOULUPÄIVÄNTREENIT, OMATOIMISET TEKEMISET TAI IHAN VAAN HUILIA.

OPTIONAL COOL DOWN
2-3 SETS
:30 Wrist Flexion Stretch (Palms Up)
1:00 Foam Roll
:30 Wrist Extension Stretch (Palms Down)
1:00 Slow Glute Bridge-Ups

3 Rounds
4 Pike compression slides
5 Table top pulses
6/side Cossack squats, alt
+
Barbell warm-up – 2 or 3 rounds
3 Snatch grip deadlifts
3 Hang muscle snatches
3 Behind the neck snatch grip press or push press
3 Hang power snatches
3 Front squats
3 Push presses
3 Thrusters
+
Build to workout weight for thrusters and power snatches
* Short sets of other movements between weights as you build up
+
Once through @ workout weight
2 Power snatch
4 Bar-facing burpees
8 Wall balls
200m Run
3 Thrusters
500m BikeErg

Cluster (Squat clean+thruster)
4x5
Light, technical weight

4 rounds
You go, I go
3 Squat Cleans
3 Push Presses
3 Clusters
3 Bar over burpees

4 rounds @ steady pace

12 Hanging scapula rolls, alternating
10 Blackburns
8 Tactical ankle rocks, alternating
6 Pike thoracic extensions
4 e/side 90/90 to external rotations
20m e/side Front rack + overhead carry

4 rounds @ easy pace, reset briefly between each rep to ensure high quality and high recruitment of fast twitch fibres.
5 High box jumps
5 Plyo push-ups
5 Ball slams
10 Hike cleans

1: 10 pull-ups
2: 12 cal bike erg
3: 10 dual db/kb thrusters
4: 15 sit-ups
5: 15 dual db/kb deadlifts
6: max reps wallballs
7: rest

20 rounds:

4 HSPU
3 Power clean
2 Bar muscle up
1 Squat Snatch

BB @ 70/40

For time

• 10 strict chest-to-bar pull-ups
• 20 hand-release push-ups
• 30 dumbbell front-rack walking lunges

♀ 20 lb
♂ 35 lb

5 Intervals, alternate A1/A2

A1. AMRAP 5
3 Power snatches @ 61/43kg (135/95lbs)
6 Bar-facing burpees
12 Wall balls @ 9/6kg (20/14lbs)

– Rest 2:30 between intervals –

A2. AMRAP 5
400m Run
12 Thrusters @ 61/43kg (135/95lbs)
BikeErg for distance in the remaining time

– Rest 2:30 between intervals –

Flow. A1-A2-A1-A2-A1

Overview. Alternating 5-minute intervals that mix moderate barbell work with fast, simple conditioning. The goal is steady intensity and consistent scores across all five intervals
Effort. Work at ~8.5/10 RPE. Each interval should feel demanding but repeatable, you’re pushing, but not sprinting all out. Stay composed at the start of each interval so you can finish strong without falling off. Use the 2:30 rest to recover breathing and prepare for a quick restart.
Feel. Expect heavy breathing and increasing leg fatigue as the rounds go on. A1 will feel fast (at least to start) with short bursts of work, while A2 is a more sustained effort on the run and bike. The fatigue will build gradually, so you need to stay focused.
Adaptation. Build aerobic power and repeatability under mixed fatigue. Work on pacing control, barbell efficiency, and recovery between high-output efforts. Reinforces the ability to sustain strong efforts while managing transitions and breathing.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your A1 and A2 scores consistent across intervals?
– Which part of each piece dictated your pace: barbell, other movements, machines, or transition?
– Did your effort feel repeatable, or did your output drop toward the end?
– How well did you recover during the 2:30 rest, and what could you adjust next time?
Movement options.
Barbell weight → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs), This should be a weight where you can chip away on the snatches (singles or sets) and do the thrusters unbroken (even if hard)
Wall balls → Lighter ball
Run → 1200/1000m Bike Erg
BikeErg → Row, SkiErg or Air bike