4 rounds @ steady pace
12 Hanging scapula rolls, alternating
10 Blackburns
8 Tactical ankle rocks, alternating
6 Pike thoracic extensions
4 e/side 90/90 to external rotations
20m e/side Front rack + overhead carry

4 rounds @ easy pace, reset briefly between each rep to ensure high quality and high recruitment of fast twitch fibres.
5 High box jumps
5 Plyo push-ups
5 Ball slams
10 Hike cleans

Lumbar spine + hip mobility

4rnds for quality 5 KB goblet forward leaning w. wall ball between knees
5/5 bent over KB figure 8s
8 glute bridge w. KB on hips

banded hip raise in Z seat 3x8/8 band around hips

LÄMMITTELY
Tekniikkatikkaat

Liikkuvuussarjat
1. Rangan rullaus - kyykky pumppaus - ylävartalon kierrot - ylhäällä kurotukset
2. Haara-asennossa pumppaus - ristikkäinen tuulimylly
3. Lapsen lepoasento - lonkankoukistajat + kierrot
4. Toispolviseisonnassa jalka sivulla - lantio taakse - kylkien venytykset
5. Skorpioni - selän ojennus

LOPPUTREENI
Liikkeet tehdään parin kanssa vuorotellen - toinen tekee, toinen lepää
Kumpikin pari tekee - 4 x 35s. / piste
Piste 1
Hiihto
Piste 2
Boksille tai stepperille nousu/hyppy
Piste 3
Rengassoutu
Piste 4
Lankussa käynti / burpee

Movement micro-doses/exposure

Specific prep – 2 rounds

2-3 Pulls to standing from the floor
0:10 Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
0:10 Bent leg tripod headstand away from wall
3 Tuck tripod headstand kip extensions to handstand (against the wall) HSPU
3 Tuck tripod headstand kip extensions to handstand (away from the wall) Free HSPU

3 rounds of:
10 Ab-wheels
20 Windshield vipers
10 Crunches
20 Cross crunches
10 Reverse crunches
20 Flutter kicks
Rest

For 40 mins @ steady pace

40m Sled drag/push – light
6 Pike thoracic extensions
40m Bear crawl
6 Alternating Hip airplanes
40m Monkey crawls
6 e/side Half-kneeling DB seesaw presses
20 Banded squats

A, Strength:
-Barbell Wall Hack Squat 12-10-8-6 (ascending weights)
After each set: Side Lying Hip Adduction 15-20/ side + 10 sec Hold @light plate

B, AMRAP 12 Mins (Partner WOD YGIG)
4-8-12-16…
-cal Bike / Echo
-Sandball Squat Clean (SC: Clean & Squat)
-Sandbag Carry (20-40-60…m )

C, Tabata:
-Single Leg Soleus Wall Sit Hold L+R
-Side Star Plank L+R

The goal here is short, intense efforts, think max output in small windows, with enough rest to recover and go hard again. This isn’t about pacing it’s about short, high-intensity bursts of power and effort.

Zone 1 – SkiErg Burst

Zone 2 – Running Burst

Zone 3 – RowErg Burst

Zone 4 – Sled Push/Airbike Burst

Zone 5 – Beep Run

Each zone includes:

•3 work sets
•Each set = 40 seconds of all-out effort
•Followed by 1:10 of rest
•After the third set, you’ll get 1:30 transition time to •move to the next zone

5-5-4-3-2-2

Go every 3:00

3 rounds of:
20 KB swings
10+10 KB side bends
20 DB snatches
20 DB russian twists
Rest