10 minutes
Every 30 seconds
5 burpees
then 30 seconds
jump rope

10 minutes
every 30 seconds
3 power snatch (55)
every 30 seconds
5 behind the neck push jerks

cash out w/100 situps

INTERVALS

3 x 10min AMRAP / Rest 2min Between:

A)
- 2,4,6,8,10... Wall Ball
- 40m KB Farmers Carry

B)
- 10 Burpee Broad Jump / Burpee Box Jump
- 20m Walking Lunge (add weight if needed)
- 10 V-Up

C)
- 1min Erg (run, ski,row,bike)
- 20m Heavy Sled Pull/Push

*In section A, you add 2 reps each round on wall balls. The 40m farmers carry stays the same and is between every set of wall balls.

Lämmittely
Suosikkileikki

Mobility

Toivetreeni suosikkiliikkeistä

Hyvää kesää! 💐

Gymnastics

Warm up

2 rounds of

10 up&down/ burpees (second round)
10 around the world 10/15kg plate
10m wheel barrel
10 windmill
10 balanced press
10m inch worm

Gymnastics for quality
30min

ADVANCE
Free Handstand to headstand (Free HSPU)

INTERMEDIATE
Handstand push-ups and cycling

BEGINNER
Headstand and wall walk

WOD
AMRAP 8
YGIG

3 burpees
3m hand stand walk

8 x 3min On / 2min Off (40min total)

A)
5+5 DB hang clean & jerks
10 box jump overs
7 cal bike erg

B)
6 shuttle runs (10m = 1 rep)
2 wallwalks
7 cal row

C)
10 double db thrusters
6 dumbbell over burpees
7 cal bike erg

D)
15 kb swings
8 push-ups
7 cal row

50 Minutes @ HR Zone 2-3

4-5 minutes any machine / run
30 Tuck Ups
10 + 10 Suitcase Deadlift /KB
20 Ringrows
4-5 minutes any machine / run
20 Weighted Reverse Lunges, alternating
30 Push-Ups
10 Pistols

Build to workout weight for DB movements
* Practice few sets of HSPUs and DUs between sets
+
2 rounds @ increasing pace
3 Strict handstand push-ups
3 DB hang power cleans
3 Kipping handstand push-ups
3 DB shoulder-to-overheads
20 Double-unders
+
Prep part B movements during the rest after part A

3-4 Rounds @ steady

1) AMRAP 2
20/15 (cal) SkiErg + DB Box step overs*, 24/20″ in the remaining time

2) AMRAP 2
10 Shuttle runs** + Single-arm DB devil’s presses* in the remaining time

3) BikeErg or Air bike @ very easy pace for 2:00

• Choose a load that allows you to keep moving ( = not too heavy), DB Box step overs are a single DB Example weights (DB). 15/10kg (35/20lbs), 22.5/15kg (50/35lbs), 27.5/20kg (60/45lbs), 32.5/22.5kg (70/50lbs)

– Rest 6:00-8:00 before next part –

3-4 Rounds @ steady

1) AMRAP 2
20/15 (cal) Row + Wall walks in the remaining time

2) AMRAP 2
10 Shuttle runs** + Rope climbs in the remaining time

3) BikeErg or Air bike @ very easy pace for 2:00

** 1 shuttle run = 7.62m out + 7.62m back

Intent. Aim is to move at a steady (not maximal) pace through these. See “buy-in” options below to ensure you can complete it in no longer than a minute.
“Buy-in” options. reduce ski calories to 18/14, 15/12 or 12/9 to complete within a minute. Reduce shuttle runs to 6-8 as needed to complete within a minute.

Overview. Conditioning intervals built around steady work bouts followed by deliberate low-intensity recovery. Each round stacks two 2-minute AMRAPs that drive breathing and local fatigue, then forces you to recover actively before repeating. The goal is to hit the work windows with intent, then use the easy bike to bring breathing down enough to repeat quality output round after round.
Effort.
Work intervals: ~7-8/10. You should be breathing hard by the end of each round.
Recovery bike: truly easy (≈3-4/10). If you don’t slow down enough here, the quality of the next round will suffer. This session only works if you respect that contrast.
Feel. Hard but still controlled. You’re not looking to redline here but to build capacity in these movements. The easy bike should feel like a reset, not more work. The breathing should noticeably come down before the next round starts.
Adaptation. Develops aerobic capacity and recovery control under repeated high-demand bouts. Trains the ability to actively recover while moving. Builds durability in shoulders and trunk under elevated heart rate.
Debrief. Take 2–3 minutes after the workout to reflect
– How was your consistency across all four rounds in each part?
– Were you disciplined enough on the easy bike to actually recover?
– Which movement got challenging first as fatigue accumulated?
– What pacing or movement adjustment would help you next time?
Movement options.
Ski/Row → BikeErg or air bike (or repeat either ski or row on both parts)
Shuttle runs → do them, BikeErg only if cannot
DB box step over → Lower box
Single arm DB devils press → see weight options above
Wall walk → Wall walk ½ way → Seal walk for distance
Rope climbs → Rope pull-ups → Rope climb pull-ups from floor

clean & jerk up to heavy

5'EMOM 3 muscle snatch

4rnds for time 3/3 OH lunges
6 snatch grip bent over row
9 power clean

Ergo-harjoitus vaihtelevalla intensiteetillä
__

LÄMMITTELY
3 kierrosta
2min ergo (1min kevyt, 1min reipas)
12 kasakkakyykky
12 gorilla row
12 tuulimylly
__

HARJOITUS (Peruskestävyys, 60-70%/HRmax / vauhtikestävyys, 70-85%/HRmax)

6x6min ergo, 30s lepo

2min kevyt
2min keskiraskas
2min kevyt

Voit säätää intensiteettiä säätämällä damperia ja/tai frekvenssiä. Harjoituksen on tarkoitus olla tuntumaltaan "helposti tehtävissä". Keskiraskas-osiossa saa mennä kovaa jos intoa on, pyri kuitenkin siihen, että palaudut tehoista kevyessä osiossa.