3RFT w/ Partner, YGIG divide anyhow:
26/18 cal row
20 kb sumo deadlift high pull
14 push up
- rest 60s between rounds

TC: 11

Sekaparit -> soutu 22 cal.

8x3min ergoja, naruhyppyjä, burpeeta, farmarikävelyä ja bokseja.
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LÄMMITTELY
10-12 min AMRAP

1min vaihtuva ergo
20-30 hyppynaruhyppy (du tai su)
8 box step over (boksin ylitys askeltaen)
7+7 yhden käden maastaveto kahvakuulalla
6+6 yhden käden kahvakuulaheilautus
5 burpee
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HARJOITUS (peruskestävyys, 60-70%/HR max, vauhtikestävyys, 70-85%/HRmax)

8x3min, 30s lepo/vaihtoaika

A) soutu
B) viivajuoksu/hölkkä 50m + 5 box over burpee (burpee+ boksin ylitys askeltaen tai hypyllä
C) pyörä
D) 30-50 hyppynaruhyppy (du tai su) + farmarikävely 50m (2x kahvakuula, keskiraskas)

Harjoituksessa vuorotellaan osiota A, B, C ja D. Osioissa B ja D tee liikkeitä niin monta kierrosta kun ehdit. Osioissa A ja C mene fiiliksen mukaista vauhtia; joko iisisti palautellen tai reippaasti hengästyen, tai jotain siltä väliltä!

LÄMMITTELY
• Ylivienti vk
• Vk seläntakana - käsien nosto
• Yhden käden pyöritykset vk
• Etummaisen sahalihaksen aktivointi vk
• Käsien lähennys (rinta) vk
• Elephant walk
• Sivukävely vk
• Istuen lonkan sisäkierrot
• 90/90 jalan nosto ja vienti eteen

VOIMA
Liikepari A
3 x 8 sumo maastaveto kk
3 x 8 sivutaivutus kk

Liikepari B
3 x 8 askelkyykky etujalka korotettuna
3 x 8 kulmasoutu etunojassa kp

For time:

2-4-6-8-10-8-6-4-2

Pull ups
Push ups
Lunges
DB Snatches
DB Front Squat
DB STOH

DB 22,5/15kg

1: 4+4 single arm DB overhead squat
2: 8 burpees over line
3: 20-30 sec handstand hold
4: rest

8min laitteella sykettä nostaen
2-2-2-2 =
2min kevyesti peruskestävyysalueella
2min aerobisella alueella
2min nopeuskestävyysalueella
2min lähellä maksimia

EMOM2
5 x 2
-1 power snatch + 1 hang power snatch

Tabata hollow hold

MAURI LAAKSONEN & PEKKA HEISKANEN

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the warm-ups are the same as in the gym program!

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SHOULDER PRESS + PUSH PRESS + TALL CLEAN HIGH PULL *high pull flat footed - elbows ups
3-4x [3+3+3]@light barbell / stick, rest btw sets 2min

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HIP MUSCLE CLEAN + TALL CLEAN + SPLIT JERK
3-4x [3+3+2]@light barbell / stick, rest btw sets 2min, *split jerk 1+1

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CLEAN DEADLIFT + POWER CLEAN from ABOVE KNEE + SPLIT JERK
2x [1+2+2]@barbell, 2x [1+2+2]@light weight, rest btw sets 2min, *split jerk 1+1

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BACK SQUAT
3@50%, 3@60%, 2x3@70%, rest btw sets 3min
BW 100% = 1RM BS

or

FRONT SQUAT
3@50%, 3@60%, 2x3@70%, rest btw sets 3min
BW 80% = 1RM FS

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RDL *jerk-grip, use straps
3-4x5@moderate weight, rest btw sets 2min

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SUPERSET: quality

AMRAP 8

800m Run
60/45 (cal) Air bike
SkiErg for calories in the remaining time

– Rest 2:30 between intervals –

AMRAP 8
800m Run
60/45 (cal) SkiErg
Air bike for calories in the remaining time

– Rest 2:30 between intervals –

Overview. A long aerobic conditioning piece alternating the order of bike and ski after each run. Each 8-minute interval mixes steady pacing with controlled effort across machines, testing your ability to hold strong outputs under incomplete recovery. The goal is consistent distances and smooth transitions across all four intervals.
Effort. Work at around 8/10 RPE. Push for steady, high-end aerobic output — hard breathing but sustainable. Each interval should finish feeling tough, not frantic. The 2:30 rest is just enough to reset before starting again at pace.
Feel. Each interval builds quickly; you’ll feel the legs heavy from the run and bike, and the upper body on the ski. The first few minutes feel smooth, but fatigue adds up fast across rounds. Expect breathing to stay high the whole time, so find a rhythm early and hold it.
Adaptation. Build aerobic capacity and endurance. Develop pacing control and durability for longer, mixed-machine efforts.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your distances consistent across all four intervals?
– Which pairing (bike or ski first) felt harder to sustain, and why?
– Did you pace the early rounds well enough to hold output late?
– Name three (3) things that went well and one (1) thing you would improve on
Movement options. You can change any machine as needed if you don’t have something