WARM UP + TECHNIQUE 15min

WARM UP: 2 rounds

8x /side WINDMILL *plate
16x SEATED BANDED ROW
16x DEAD BUG PULLOVER with PLATE
10x/side step 1-ARM OH WALKING LUNGE *plate/db/kb

TECHNIQUE:
10x RDL *sn grip + 5x GOOD MORNING - DROP SNATCH *tee "good morning" ja "drop snatch" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien syväkyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS

3x TALL SNATCH + 3x TALL CLEAN + 4x RYTHM DIPS SPLIT JERK *jerk both side, 3 dips + 1 jerk - same speed an usually

3x[1+1+1] SNATCH LIFT-OFF + SNATCH PULL *full foot + SNATCH HIGH PULL *full foot

*SNATCH COMPLEX ->
DIP SNATCH HIGH PULL *full foot + DIP SNATCH + SNATCH BALANCE + OHS
SNATCH HIGH PULL from KNEE *full foot + SNATCH from KNEE + SNATCH BALANCE + OHS
SNATCH HIGH PULL *full foot SNATCH + SNATCH BALANCE + OHS

3x[1+1+1] CLEAN LIFT-OFF + CLEAN PULL *full foot + CLEAN HIGH PULL *full foot

*CLEAN & JERK COMPLEX ->
DIP CLEAN HIGH PULL *full foot + DIP CLEAN + 1+1x SPLIT JERK *both side
CLEAN HIGH PULL from KNEE *full foot + CLEAN from KNEE + 1+1x SPLIT JERK *both side
CLEAN HIGH PULL *full foot + CLEAN + 1+1x SPLIT JERK *both side

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video: GOOD MORNING

video: DROP SNATCH

video: PRESSING SNATCH BALANCE

video: HEAVING SNATCH BALANCE

video: RYTHM DIPS SPLIT JERK

video: SNATCH LIFT-OFF

video: SNATCH PULL *full foot -- FLAT-FOOTED SNATCH PULL -- same CLEAN PULL *full foot

video: DIP SNATCH

video: DIP CLEAN

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TALL MUSCLE SNATCH + TALL SNATCH + PRESSING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
2x[2+2+2+2]@35% sn-%, rest btw sets 2min

DIP SNATCH HIGH PULL *full foot + DIP NINJA SNATCH + HEAVING SNATCH BALANCE *ninja=no feet
2+2+2@barbell, 2+2+2@up to 75% sn-%, rest btw sets 2min *example of rise 50-60-65-70%

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TALL MUSCLE CLEAN + TALL CLEAN + FRONT SQUAT - POWER JERK + REBOUND SPLIT JERK *split jerk 2+2 both side **jätä tanko suorille käsille viimeisen front squat-power jerk compleksin jälkeen ja jatka suoraan rebound split jerk compleksiin
2x[2+2+2+4]@35% jerk-%, rest btw sets 2min

DIP CLEAN HIGH PULL *full foot + DIP NINJA CLEAN + FRONT SQUAT + SPLIT JERK ninja=no feet *split jerk 1+1 both side
1+2+2+2@barbell, 1+2+2+2@up to 75 jerk-%, rest btw sets 2min *example of rise 50-60-65-70%

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RDL *sn grip + reverse grip BENT OVER ROW *same barbell, you can change weight on the movements
2-3x[5+5]@RPE7 *could do 3-4 more reps, rest btw sets 2min

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video: TALL MUSCLE SNATCH

video: TALL MUSCLE CLEAN

video: FRONT SQUAT - POWER JERK

video: REBOUND SPLIT JERK

video: RDL = Romanian Deadlift

video: reverse grip BENT OVER ROW

2-3sets:

10+10 Db row
10 Db bench
8+8 deadbug

2 Rounds

10/side Xiao Pengs
30-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
3 Scapular swimmers (prone position)
+
3/side
Tall kneeling KB halo
Single arm KB hike clean
Single arm KB windmill
+
2 Rounds
5/side Elevated ankle lunges
5/side Cossack squats
5/side Tactical ankle rocks, alternating
+
(Positional breathing drills)*
5-10 Breaths lying on your front
5-10 Breaths hanging from a pull-up bar
5-10 Breaths on a handstand against a wall
5-10 Breaths at bottom of a squat
* Take 5 – 10 progressively deeper breaths/position, focusing on expanding your breath into your lower back, sides and bottom of the ribcage. If something feels tight, take a note and do an extra 5 breaths directed to that area/side.

2-3× 3-5×/side *weight or without

Lepää jalkojen välissä n.30s. ja kierrosten välissä n. 1min

1 ¼ Back squat 4x6 reps

3-4 rounds:
30/24cal Row
1min Sorenson Hold
- Rest 1min

Zone 1:
Use 1 KB so only one side at a time
5 per side then change hand
-KB Swing+KB clean+KB front squat+KB push press

Zone 2:
Jog/Walk at modearte pace (5-8% incline)

Zone 3:
Divide into half, A waits for B to finish then change
A: Wall Squat (option to add plate on lap)
B: DB/KB Sumo squat Double Hand row x 10 (aim for 16-32kg KB)

Zone 4:
-Heavy sled push 12,5m YGIG

Zone 5:
Slow and strong pulls
-Row 300m (Damper at 9-10)
-Ski 300m (Damper at 9-10)

- 1 Round
- 7min work / 75s rest
- 4 athletes per zone
- Heavy weights and no rush

EMOM 42 (0:40/0:20)

1) (cal) BikeErg
2) Power snatches @ 35/25kg (75/55lbs)
3) (m) Handstand walk
4) (cal) Row
5) Wall balls @ 9/6kg (20/14lbs), 10′ target
6) Backwards sled drag*
7) Rest

• Weight on the sled depends on the friction between the sled and the floor. Choose a challenging weight you can keep moving with throughout.

Sled drag. If possible, set up the drag with a rope attached to a sled (“Hyrox style”). Drag the sled back within a 2m long box (grab the rope, drag the sled back until you reach the end of the box, then walk to the front of the box, pick up the rope and repeat). If no rope is available, use a set of rings or TRX handles and do the drag as a continuous backwards walk.

Intent. Aim for consistent reps/calories/distance throughout the EMOM.

Overview.
A long EMOM built around steady, repeatable work with short recovery. The rotating structure spreads fatigue across different patterns, but over 42 minutes the challenge becomes maintaining output and movement quality as fatigue accumulates. The goal is consistent work across all stations for the full duration.

Effort.
Work at ~7–8/10. Each 0:40 window should feel productive but controlled, you should be able to keep moving the entire time without hitting failure. If you’re forced to stop early or slow drastically, the load or pace is too aggressive.

Feel.
The first rounds won’t feel that hard (at least if you’re pacing this sustainably) but the fatigue will accumulate and each round will get just a bit harder. The later rounds will test your ability to stay composed and keep moving.

Adaptation.
Develops durability and muscular endurance across long durations. Trains pacing control, movement efficiency, and the ability to sustain output with limited recovery over extended EMOM structures.

Debrief. Take 2–3 minutes after the workout to reflect
– Were you able to work consistently for the full 0:40 on each station?
– Which movement caused the biggest drop in output over time?
– Did fatigue build evenly or spike in certain minutes?
– What adjustment would help you maintain quality deeper into the session?

Movement options.
Bike/Row → SkiErg, air/echo bike, run
Power snatches → 30/20kg (65/45lbs), 25/15kg (55/35lbs)
Handstand walk → Wall walks → Seal walk
Wall balls → Lighter ball
Backwards sled drag → if you don’t have a sled, do a dual KB overhead carry instead

YGIG

1min ON / 30sec OFF

100 Burpee

100 DB Snatch 15/10kg

100 T2B/K2E

100 KB C&J 16/12kg

200 DU / 360 SU

100 KB Swing 16/12kg

TC 42min (28 rounds)