30 rinnalleveto + työntö 60/40kg
40 boksin yli hyppy
15 rinnalleveto + työntö
20 boksin yli hyppy

Aikaraja 18min

side plank r
side plank l
plank hold
alt. single leg v ups

Warm up(10)
2rds
20 plyo
10 single leg deadlift
20 high knees
10 side lunge

WRK(30)
5 giant sets
10 hammer curls
10 upright row
10 tricep kickbacks
10 straight leg deadlift
100m farmer's carry
rest no more than 2:00 between rounds

Finisher
30 double crunch
1:00 samson stretch

4-5 rds
3 rope climbs
20m suitcase carry R
20m suitcase carry L
10-20 hand release push up
rest 1min btw rnds

3rds
500m row
12 s2oh 50/35kg

c2b 20-25-10-5
burpee box jump over 10
run 2 rds käytävä

5x
In 6 minutes:
300m Skillmill run
30cal Assault bike
Remaining time row for calories.
Rest 2min
Score total calories.

This session is designed to build your full-body endurance, strength, and mental resilience through 10 zones. There are no designated rest periods in this workout and that’s by design. It's up to you, the athlete, to manage your effort. Feel free to rest whenever you need, but remember: the goal is to keep your body in motion as much as possible. This trains your ability to self-regulate under fatigue, just like in competition

-1 Round
-Work 3,5min

Zone 1: Run

Zone 2: SB Lunges

Zone 3: RowErg

Zone 4: SB Lunges

Zone 5: Run

Zone 6: SkiErg

Zone 7: Sled Push YGIG

Zone 8: SkiErg

Zone 9: Sled Pull YGIG

Zone 10:
1) DB Thruster x 10
2) Band High Pull x 10
3) WB x 10
4) Pushup x 10

AMRAP 1:30:
12 Bar-Facing Burpees
Max Ring Muscle-Ups

Rest 1:30

AMRAP 1:30:
9 Bar-Facing Burpees
Max Ring Muscle-Ups

Rest 1:30

AMRAP 1:30:
6 Bar-Facing Burpees
Max Ring Muscle-Ups

Rest 1:30

AMRAP 1:30
12 Bar-Facing Burpees
Max Bar Muscle-Ups

Rest 1:30

AMRAP 1:30
9 Bar-Facing Burpees
Max Bar Muscle-Ups

Rest 1:30

AMRAP 1:30
6 Bar-Facing Burpees
Max Bar Muscle-Ups

• Ohjeistus:
• Suorita ensin aina yleisliikkeet, jonka jälkeen loppuaika tehdään Ring/Bar Muscle uppeja.
• Ensimmäiset 3 kierrosta renkaissa, loput 3 tangossa.
• Mikäli et tee Muscle uppeja, voit tehdä ensin 3 kierrosta rinta tankoon leuanvetoja (C2B) ja viimeiset 3 kierrosta perus kippi leukoja.
• Voit myös tehdä ensin bar MU ja sitten C2B.