Block power snatch + Block snatch

5 to 7 x 2+1 @ 62.5+%1RM snatch, go every 1:15-1:45

– Start counting your sets @ 62.5%1RM snatch and then build up if moving well.
– Drop the bar between each lift
– 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).

LÄMMITTELY

1 Kierros, 2:00 min töitä / :30s lepo

1) 10 Maastavetoa + 10 Hauiskääntö + pystypunnerus -comboa käsipainojen kanssa

2) Jefferson curl

3) 8 1-Käden kahvakuulaheilautusta + 8 kyykkyä kahvakuula eturäkissä 1-kädellä + 8 1-Käden vauhtipunnerrusta kahvakuulalla

4) 5-10 Vatsalihaspyörää/lisäpainolinkkaria + 10/10 1-Jalan lantion ojennusta lattialla

5) Pyörä

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KIERTOHARJOITUS

12 x 2:30 min töitä / :30s lepoa

1) 10 Maastavetoa (käsipainoilla) + 10 Hauiskääntö + pystypunnerus -comboa käsipainojen kanssa

2) 5 Jefferson curlia + 10 Istumaannousua

3) Pyörä

4) 8 1-Käden kahvakuulaheilautusta + 8 kyykkyä kahvakuula eturäkissä 1-kädellä + 8 1-Käden vauhtipunnerrusta kahvakuulalla

5) 5-10 Vatsalihaspyörää/lisäpainolinkkaria + 10/10 1-Jalan lantion ojennusta lattialla

6) Soutu

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HUOMIOITA

*Tässä harjoituksessa kehitetään koko vartalon lihaskuntoa, kehon hallintaa sekä hieman kestävyyttä. *

Harjoitus ajetaan läpi yhden kerran ja jokaisella 3:00 minuutin osiolla tavoite on tehdä niin paljon töitä kuin vain mahdollista sekä paukkuja. Mene omaan tahtiin!

Kyykky 1x95%

Stoppi-kyykky 3x1 (65-70-75%)
-1s stoppi

SitUps 4x5-8

For time

10-9-8-7-6-5-4-3-2-1
Thrusters @ 52.5/35kg (115/75lbs)
Bar-facing burpees

Time cap. 14:00

– Rest 6:00 –

For time

60 Wall balls @ 9/6kg (20/14lbs), 10/9’ target
180 Double-unders
60 GHD sit-ups

Time cap. 10:00

Overview. Part A is a descending ladder of thrusters and bar-facing burpees—simple but hard. This isn’t an all-out sprint; with 55 reps of each movement, you need smart pacing and mental strength to stay consistent through those middle rounds.

Part B is a chipper with emphasis on bigger sets. This is about holding form and rhythm while managing accumulated fatigue from the first piece.

Overall, your goal is to move fast, but stay smart—avoid early blow-ups, minimise transition time, and stay mentally locked in on both efforts.

Strategy.
Part A – With no in-built transition/rest between the movements, you have to ask yourself if you can just push through OR need to find those breaks somewhere. That might mean a few breaths before the next set of thrusters, controlling the burpee pace (step down and/or up). Don’t go out hot; rounds of 7 to 4 will be where the workout happens.

Part B – Unbroken is a great idea in theory, but be strategic in execution. Challenge yourself to start the wall balls with a big set (even if it’s not all 60). Break with intent. On the double-unders, rest only if you trip. Once you’re on the GHD, aim to stay on until it’s done:

– Short break? Stay seated, hands on handles.
– Longer break? Slide feet out of pads and sit upright to recover.

Every second you save on transitions or unnecessary rests counts.

Instructions. For part B, set the equipment up 2-3 meters apart to allow for easy transitions (this is your built-in rest).

Debrief. Take 2–3 minutes after the workout to reflect
– How did you manage your pace in Part A vs. Part B?
– What round or movement became your bottleneck, and why?
– How did your transitions affect your overall time?
– Name two (2) things you executed well. What’s one (1) thing you’ll adjust next time?

Movement options.
Thrusters → 43/30kg (95/65lbs), 35/25kg (75/55lbs), 30/20kg (65/45lbs)
Double-unders → reduce reps (150, 120 or 90) → Speed rope skips
Wall balls → you got this
GHD sit-ups → GHD sit-up (parallel) → Toes-to-rings → ab-mat sit-ups

RestDay!

Viikko vielä ennen itäkairan pätsi kisaviikkoa!

EMOM 6 (0:40 work / 0:20 easy)

1) Row
2) SkiErg
3) Air bike

Maastaveto 1x95%

Penkki 2x2x80%

Sivutaivutus 3x20 / puoli

Liikeparina marssi vk+kk kanssa. Lepää liikkeiden jälkeen 1min.

4 rounds @ steady pace
3:00Air bike
20 Hand to hand swings
1 e/side Turkish get-up
3 rounds for quality
40m KB overhead carry
3 Seiza squat sits
20 Straight-arm band pulldown
10 Alternating Landmine cossacks