1) 50s. easy row
2) 5-12 hspu
3) 12-16 RKBD
4) rest
5) 50s. easy row
6) 5-12 toes to bar
7) 4-8 alt. DB hang power clean
8) rest

---

-Build sustainable conditioning with mixed movements
-Alternate between cyclical work and skill-based control
RPE 6–7,You should be working steadily, never close to failure
Coach tip
Choose reps you can repeat every round
Finish each minute with time to rest

---

MOVEMENT STRATEGY
Row (50s)
Easy pace → this is active recovery
If breathing spikes → slow down immediately

HSPU (5–12)
Stay below failure (e.g. 6–8 good reps)
Scale early if pressing slows

RKBS (12–16) (Russian KBS)
Smooth tempo, hinge dominant
Keep this heavy
No rushing, no bouncing

Toes to Bar (5–12)
Unbroken if possible
Otherwise small quick break

Alt. Hang Power Clean (4–8)
Light–moderate load
Crisp reps, fast elbows

Etukyykky
4x4 v2

2x4min / 2min tauko
A) 4+4 KP-thruster 10 viivahölkkää
B) 7-9 cal kone 10 GTOH

Open 26.1

3:00 Air bike @ easy
2:00 Row @ moderate
1:00 Air bike @ moderate hard
+
2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
+
2 Rounds
8 Scapula push-ups
8 Hand release push-ups
8 Tension swings
+
2 Rounds
6 Burpee box jump overs
8 V-ups
10 Wall balls
+
1-2 Rounds
5 Back support slide throughs
5 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a v-up snap
+
3 Rounds @ workout pace
1 Ring muscle-up
3 Burpee box jump overs
6 Wall balls

2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
0:40 hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)
+
3 Rounds @ steady
250m Row
7.62m Overhead walking lunge L arm*
7.62m Overhead walking lunge R arm*

• Pick a weight that allows you to keep the DB in a good position overhead. You can keep the same weight throughout or build the weight up on each set.

EMOM 15

1) Handstand walks in 7.62m segments
2) Rope climbs
3) SkiErg @ very easy pace

Intent. Accumulate handstand walks / rope climbs each minute, aim for repeatable amounts . The SkiErg in-between is active recovery. Keep the damper low (D1-3) and move at a pace that feels like recovery.

WOD

Individual workout

EMOM 30'
1: 12/9 cal Row
2: 4 SA KB Clean (L)+4 SA KB FSQ (L)
+4 SA KB Clean (R)+4 SA KB FSQ (R) @16/12kg
3: 15 Hanging Leg Raise
4: 4 SA KB Lunge (L)+4 SA KB Push Press (L)
+4 SA KB Lunge (R)+4 SA KB Push Press (R)
5: 12/9 cal Bike
6: REST

Rx+:
15/12 cal Machine
Kettlebell @24/16kg
Toes-to-Bar

ACCESSORY

3 Sets
16 Alt. V-ups
16 KB Pull-Through

hip airplane 3x5/5

bulgarian split squats w. KB goblet hold "5x5/5 @rpe8, 90"" rest "

LÄMMITTELY
60s./liike
1. Hiihto
2. Ylivienti vk
3. Soutu
4. LLA - punnerrus
5. Pyörä
6. Kyykky vk polven ympäri
7. Hiihto
8. AKK - kobra
9. Soutu
10. Sivukyykky ylävartalon kierrolla
11. Pyörä
12. Skorpioni

VOIMA
kulmasoutu tangolla
10, 8, 6

CIRCUIT
3-4 kierrosta - 30s./20s.
1. Toispolviseisonnassa pallon paiskaus kierrolla oik.
2. Toispolviseisonnassa pallon paiskaus kierrolla vas.
3. Lantionnosto pallolla (+ polven koukistus)
4. Farmarikävely

15'AMRAP
12 alt. DB snatch @22.5/15kg
9 wall ball
6 inchworm