3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Movement specific prep, choose any 1-3 based on your needs

2 Rounds
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
3 Back support slide throughs
3 Supine arch hold (2-sec) snap to hollow hold (2-sec)
5 Supine arch hold (2-sec) snap to a straddle v-up snap (or Straight leg v-up snap)
5/side Elevated Ankle Lunge
+
2 Rounds
0:10-0:20 Ring support hold (thumbs out)
5 Scapular pull-ups (hold at top for 2-sec)
0:10-0:20 Bottom of ring dip hold
5/side Cossack squat
10 Tactical Ankle Rocks, alternating
5 Russian dips
+
Toes-to-bar drills
Kipping Toes-to-Bar complex – 2 to 3 sets
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
Rest 30-seconds b/t sets (set = all 3 movements)
+
5-10 Progressive toes-to-bar swings with straight legs*
* Each swing gets higher and higher

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

1) BMU Tech of coach's choice

2) E3MOM x5:
Track 1 (< 5 UB BMU):
- BMU training or 1 set of BMU (RIR 2-3)
- remaining time easy machine / SU / rest

Track 2 (5+ UB BMU):
10 push up (1-2 sets)
15 air squat
1 set of BMU (RIR 2, last round AMRAP)
- rest remaining time

3) E4MOM x4:
12/9 cal echo bike (TC: 45s)
4 sandbag squat clean (= sandbag to shoulder + squat) (68 / 55)
10-20 pull up / C2B (max 3 sets throughout the workout)

Tavoitetyöaika ~2min, TC: 2:30 / intervalli. RPE 8-8,5 eli ylläpidettävä (tai ainakin melkein) tahti ja jaot.

Syklin toinen viikko.

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Pudotussarja 1-2:

• Ranskalainenpunnerrus 10x isommalla painolla + pienemmällä loppuun mitä tulee
• Vipunostot 10x isomalla painolla + pienemmällä loppuun mitä tulee

4 Intervals

A1. AMRAP 8
1600m BikeErg
800m SkiErg
400m Row

A2. EMOM 9 (0:40/0:20)
1) (cal) BikeErg
2) (cal) SkiErg
3) (cal) Row

– Rest 2:30 between intervals –

Flow. A1-A2-A1-A2

Overview. This session is a variation from two weeks ago. The goal is to hold strong, repeatable output across intervals, manage rising leg fatigue, and stay composed through transitions.
Effort. Work around RPE 8-8.5. Push enough to make each round uncomfortable but sustainable. You should feel like you’re pushing but still in control on the machines. Finish each interval knowing you could match the same output again after the short rest.
Feel. A1 will build gradually, heavy breathing, increasing leg fatigue, and the challenge of holding your pace til the end. A2 feels sharper with the work/rest setup: higher heart rate, short recoveries between movements, and faster paces overall.
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
– Did you pace the early rounds well enough to stay consistent to the end?
– Which element limited you most: muscle fatigue, heart rate, breathing?
– Were your A1 and A2 efforts balanced, or did one drop off more?
– Name two (2) things that went well and one (1) thing to improve on for next week.
Movement options. You can sub any of the machines where needed

500m row prog.
10 rounds (alternating with partner): (20min)
300m row @ 90-95%
-> parin kanssa vuorotellen 300m soutuvetoja (molemmille 5 vetoa)
-> aloita 90% ja joka vedolla hieman tehoa lisää (ei allout)