Accumulate 3min of:
- Hanging L-sit Hold

Tempo Run

3 Rounds Of:

5min Easy Z2 Run
Into,
10min VK+

Pyri nostamaan vauhtia vähän joka intervalli VK Osiossa. Vika sais olla paha.

WARM UP 10-15MIN

20m OH WALKING LUNGE *plate
20× RUSSIAN TWIST
5+5 / side HALO from SPLIT POSITION *plate
15× FROG STRETCH

video:

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SNATCH DEADLIFT to POWER POSITION + SNATCH HIGH PULL from POWER POSITION +
TALL SNATCH *high pull - pause in dip position for 1-2 seconds, *tall - flat footed

2x 2+2+2@barbell, rest btw sets 1min

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NINJA POWER SNATCH from POWER POSITION + NINJA SNATCH from POWER POSITION + SNATCH BALANCE *ninja snatch - pause in dip position for 1-2 seconds, *ninja - no feet 2x 1+1+3@barbell, rest btw sets 1min,

1+1+3@up to 60%, 2× 1+1+1@65%, sn-%, rest btw sets 2min

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CLEAN DEADLIFT to POWER POSITION + CLEAN HIGH PULL from POWER POSITION + TALL CLEAN + POWER JERK *high pull - pause in dip position for 1-2 seconds, *tall - flat footed

2x 2+2+2+3@barbell, rest btw sets 1min

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NINJA POWER CLEAN from POWER POSITION + NINJA CLEAN from POWER POSITION + PAUSE POWER JERK + SPLIT JERK *ninja clean & pause power jerk - pause in dip position for 1-2 seconds, *ninja=no feet

2x 1+1+1+1@barbell, rest btw sets 1min, 1+1+1+1@up to 60%, 2× 1+1+1+1@65%, jerk-%, rest btw sets 2min

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FRONT SQUAT + BACK SQUAT
3+2@up to 70%, fs-%, rest btw sets 2-3min

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SNATCH PULL
3×3@70%, 2×2@75%, sn-%, rest btw sets 2min

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video: SNATCH DEADLIFT to POWER POSITION

video: SNATCH PULL from POWER POSITION - videolla normaali veto - tee high pull

video: SNATCH from POWER POSITION videolla jalan irrotuksella - tee ninja = no feet Bend at the knees only with a vertical trunk just as you would for a jerk, keeping the bar tight against your hips. Pause in this dip position for 1-2 seconds, then drive straight up out of the dip with the legs and complete a snatch as you would otherwise, focusing on complete vertical leg drive and keeping the bar as close as possible throughout the finish and pull under.

video: CLEAN DEADLIFT to POWER POSITION - videolla normaali veto - tee high pull

video: CLEAN from POWER POSITION videolla jalan irrotuksella - tee ninja = no feet

WARM UP 10min 1-2 rounds

5× + 3×/side + 3×/side + 3×/side + 10× + 10× + 10×/side + 3×/side + 3×/side
AIR SQUAT +
SQUAT & REACH +
FORWARD FOLD with THORACIC ROTATION +
WIDE LEG FORWARD FOLD with REACH & ROTATION +
DOWNWARD DOG with ANKLE REACH & THORACIC BRIDGE TO DOWNWARD FACING DOG alaspäin katsovassa koirassa ota ristikkäisestä nilkasta/säärestä kiinni ja kierto (a. video) jatka liikettä laskemalla molemmat polvet lähelle lattiaa, tee kierto "pöytä" asentoon ja työnnä yhden käden varassa lantiota ja toista kättä suorana kohti kattoa "siltaan" +
STANDING PANCAKE +
CAT COW +
ELEPHANT WALKS +
GLUTE BRIDGE and REACH OVER +
HALF ROLL TO COMBAT STANCE

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video: SQUAT & REACH

video: FORWARD FOLD with THORACIC ROTATION

video: WIDE LEG FORWARD FOLD with REACH & ROTATION

video: DOWNWARD DOG with ANKLE REACH & THORACIC BRIDEGE TO DOWNWARD FACING DOG
a)

&
b)

video: STANDING PANCAKE 0:23

video: CAT COW 0:20

video: ELEPHANT WALKS

video: GLUTE BRIDGE and REACH OVER

video: HALF ROLL TO COMBAT STANCE 1:03

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CLEAN PULL to HOLD full extension + CLEAN HIGH PULL + CLEAN RACK DELIVERY + TALL MUSCLE CLEAN + TALL CLEAN
*hold full extension 1-2s, *high pull - elbows up
2×2× 2+2+2+2+2@barbell, rest btw sets 1min

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POWER CLEAN + CLEAN *"power clean" syvyys on raaka myös 90° kulmaan. Jos liikkuvuus ongelmia päästä syväkyykkyyn, niin jätä silloin raaka rinnalleveto ylemmäs ja otat kyykkyyn rinnalleveto niin syvään kuin mahdollista - on oltava selkeä ero!
2×2× 1+2@barbell, 1+2@up to 65-75%, clean-%, rest btw sets 2min

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CLEAN *kaikki nostot lähtee lattiasta ja vastaanotto syväkyykkyyn - hae rauhassa lähtöasento, painopiste koko jalalle, katse, paineet, jne.. tc ~10min
3@up to the maximal weight of the day - nearly 3RM - no failures!, rest btw sets 2min

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SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split both side 1+1
2×2× 2+2+2+2@barbell, rest btw sets 1min

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SPLIT JERK *rack *split jerk to the other side on the next set
2×3@barbell, 2@up to 70%, jerk-%, rest btw sets 2min

1: 45s burpees over db
2: 10 alternating db snatch
3: 45s wallballs
4: 10 goblet squat with db
5: rest

Haetaan maksimia viidellä toistolla.
Keskitytään siihen, että pakka pysyy kasassa.

Snatch exersices

3-4× with barbell / very Light weight , perfect technique
A.1) Muscle snatch from hip ×3
A.2) Muscle snatch from floor with no contact ×3
A.3) No feet tall snatch ×3
A.4) Tall snatch ×3

B.1) Snatch pull from floor to above knee + snatch pull from floor to power position + low hang snatch 1+1+1
~12min

C.1) Snatch grip push press behind neck w/3.sec pause @catch + ohs w/3.sec pause atg Adding weight, tecnique comes first!
3+1 ~12min

D.1) Overhead Squat w/double bounce
10min 2reps @every 2 minutes

5, 4, 3, 2, 1min:
- Two different cardio of your choice, alt. each interval
- 1st minute of each interval, except last 1min RPE 7-8
- Rest 1min btw intervals
Score: meters

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

LÄMMITTELY

3min ergo 1*
3min ergo 2*
3min ergo 3*
(1min kevyt, 1min keskiraskas, 1min raskas)

*vaihda ergoa!

3 kierrosta:
6 Samson stretch
10 lonkan kierto istuen
10 käden kiertoa kohti kattoa, kyykyn pohja-asennosta

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INTERVALLI

(Vauhtikestävyys, 70-
85%/HR max)

5x6 min ergo, 2min lepo kierrosten välissä

2min kevyt
2min raskas
2min keskiraskas

Harjoituksen on tarkoitus olla vauhtikestävyysharjoitus. KEVYT eli ole yhtäkuin lepo, vaan siinäkin on tarkoituksena pitää vauhtia yllä. Huomioi intensiteettien järjestys harjoituksessa, sekä se, että eri intensiteettien välillä olisi tarpeeksi eroa suhteessa toisiinsa.