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

Block snatch (above the knee), Go every 2:00

2 x 3 @ 65-70%
3 x 2@ 70-75%
3 x 2 @ 75-80%

– Build up within the percentage range on each set if moving well
– Drop the bar between each rep, reset and go.
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).

Kovatehoinen 36 minuutin intervalliharjoitus

Lämmittely
3min soutu
3min pyörä
3min hiihto

Muuttuva intensiteetti; 1min kevyt, 30sek raskas, 1,5min kevyt

Sitten:
10 takareiden pumppaukset; nilkoista kiinni ja pumppaa polvia koukkuun ja suoraksi
10 pään yli vientiä kepillä
5+5 vartalon kierrot etunojassa; nojaa eteen, keppi harteilla, kierrä ylävartaloa puolelta toiselle hallitusti

Harjoitus (Syke 75–85%/HRmax ja 85–95%/HR max)

6x4min, 2min lepo ergojen välissä

A) Soutu
B) Pyörä
C) Hiihto

Ensimmäinen kierros:
10s sprintti 1., 2. ja 3. minuutin kohdalla, jonka jälkeen 50s palauttelua rauhallisesti.

Toinen kierros:
15s sprintti 1., 2. ja 3. minuutin kohdalla, jonka jälkeen 45s palauttelua rauhallisesti.

Jokaisen osion (A, B, C) aikana tulee kolme sprinttiä (1,2,3 min kohdalla). Pyri menemään sprintin aikana kovaa.

WARM UP 10min 1-2 rounds

5× PLATE TURTTLE SQUAT *käännä levypaino niskan taakse - kyynärpäät kohti kattoa, vältä levittämistä sivulle

5× PLATE DEADMAN TO BARBARIAN

5× DROP SQUAT *pudottaudu tiukalla corella kyykkyyn jalat levittäen, kuvittele mieleesi "drop snatch", lähtö tasajalalta

5+5×/side PLATE DEVIL'S HALO

10× PLATE RUSSIAN TWIST with PRESS

10m LONG STEP WALKING LUNGE

---

video: PLATE TURTTLE SQUAT
https://www.instagram.com/p/CIjX0A6nvlc/?utm_source=ig_web_copy_link

video: DEADMAN TO BARBARIAN

video: DEVIL'S HALO

video: PLATE RUSSIAN TWIST with PRESS

video: LONG STEP WALKING LUNGE

---

---

POWER SNATCH + SNATCH PUSH PRESS + SNATCH BALANCE
1×2× 1+3+2@barbell, 3× 1+3+2@55-60%, sn-%, rest btw sets 2min

SNATCH
2×2@65%, sn-%, rest btw sets 2min

---

POWER CLEAN + PUSH JERK in SPLIT *työnnä ensin saksiin ja tee tässä asennossa push jerkit, toista toiselle puolen
1×2× 1+[2+2]@barbell, 3× 1+[2+2]@50-60%, jerk-%, rest btw sets 2min

CLEAN + SPLIT JERK *split both side 1+1
2× 2+2@65%, jerk-%, rest btw sets 2min

---

PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 3@45%, fs-%, rest btw sets 2min

FRONT SQUAT + SINGLE LEG RDL with ROTATION
5 +[5+5]@59%, 5 +[5+5]@68%, 5+ +[5+5]@77% 2-3 reps left for final set, fs-%, rest btw sets 2-3min

*tee single leg rdl w/ rotation HETI etukyykyn perään, tällä kuormituksella:

5+5@dumbbell, moderate weight *RPE7-8, 2-3 reps left

*HOX! jos et tiedä etukyykyn ykkösmaksimia, laske teoreettinen etukyykyn ykkösmaksimi kehonpainosta ~80% tai takakyykystä ~90%.

---

video: SNATCH PUSH PRESS

video: SNATCH BALANCE

video: PUSH JERK in SPLIT

video: SINGLE LEG RDL with ROTATION

---

---

FINALLY (if time left) WE DO UPPER BODY MOBILITY & STRENGTH!
- 2-3 rounds
- 10-12 reps each movement

HALF KNEELING LANDMINE PRESS
PLATE BRIDGE PRESS & PULLOVERS *nosta lantio ylös, tee punnerrus rinnalta ja jatka liike päänyli lattiaan suorilla käsillä - palauta rinnalle ja toista
PLATE HALO CHOP

---

video: HALF KNEELING LANDMINE PRESS

video: PLATE BRIDGE PRESS & PULLOVERS

video: PLATE HALO CHOP

2 Rounds
4 Jefferson curls
8 Box step ups
8 Handstand shoulder shrugs
+
1-2 rounds
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall-facing flutters
1, ½ or ¼ rotation (each way) of Box pike handstand steps
+
Build to workout weight for deadlift
* Few short sets of box jump overs and handstand walk between weights
+
@ workout weight
6-4-2
Box jump overs
Deadlifts
+
9m Handstand walk

Rounds for time

15 Box jump-overs (24/20″)
12 Deadlifts @ 102/70kg (225/155lbs)
9m Handstand walk

Time cap. 15:00

Overview. A classic triplet with deadlift sandwiched between its common companions. The challenge will be to keep your pace while the fatigue accumulates across the rounds.
Strategy. You can make up a lot of time on the box jump-overs if you’re efficient. Find a good rhythm, move fast but controlled enough to not need a big break before the deadlifts. Aim for deadlifts to start unbroken but don’t hesitate to switch to quick 7-5 or similar split or even quick singles as needed to keep moving. The HSW is short so don’t hesitate to quick up and see what you’ve got. Use the transitions from HSW back to the box as an opportunity to recover and catch your breath a bit.
Instructions. Set the equipment up about 2m apart. Have a lane that allows for the HSW to be done unbroken.
Debrief. Take 2–3 minutes after the workout to reflect
– How did your lower back handle the workout? If you had trouble, why do you think that was?
– Did you maintain a consistent pace on the Box jump-overs or did you slow down significantly in rounds 3-4?
– How were you transitions between movements?
– Name two (2) things that went well and one (1) you’ll improve on next time.
Movement options.
Box jump overs → lower box → Box step overs
Deadlift → 92.5/65kg (205/145lbs), 84/61kg (185/135lbs), 70/47.5kg (155/105lbs) or 61/43kg (135/95lbs), weight that’s challenging but you won’t get stuck with. You can scale the weight up to 125/92.5kg (275/205lbs) if wanted (and you can do these sets unbroken).
HSW → 3 Wall walks

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

Wodliiga

3:00 BikeErg @ easy
2:00 SkiErg / 2:00 BikeErg @ moderate
1:00 SkiErg @ moderate hard
+
1-2 rounds
4 Inchworms
4 Jefferson curls
8 Goblet squats (slow tempo)
4/side Bottom-up KB presses
8 Handstand shrugs
+
Build to workout weight for DB thrusters and devils presses
* Between sets: Speed rope skips
+
1-2 Rounds @ workout weight
25 Double-unders
5 DB thrusters / DB devils presses
10 (cal) SkiErg
20/15 (cal) BikeErg

7 x every 3 min

2 clean pull
2 hang power cleans

start sround 80%

RPE 7

---

Stimulus:
Build strength and positioning in the pull from the floor
Transfer power into fast, efficient hang power cleans
RPE: 7,Moderate load: all reps should feel sharp and controlled
Coach tip:
Maintain your back angle in the deficit pulls
Explode from the hips and move fast under the bar
Pacing:
Build weight gradually across sets
No missed lifts: consistency over load
CAN USE SAME WEIGHT TROUGH OUT THE SETS