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

4 x e3m:
4 *front squat @ RIR 3-4
3+3 1-leg box jump

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)

1. Power clean

• 5 × 3 @ 60–70 %
• Easy/ moderate weight
• 90 s rest

1. Push press
2. 4 × 4 @ RIR 3

3. 90 s rest

4. Romanian deadlift

5. 3 × 6 @ RIR 3

6. 90 s rest

21-15-9
Pull-ups
Wall ball
Burpees box jump over
Power clean

Back squat 3-3-3-3-3 reps

HEAVY+ WEEK 8/10

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Do your own 10 min warm-up tai…
1-2 rounds:

5×/side Modifield Alternating WINDSHIELD WIPER (knees bent) with single arm ABDUCTIONS light Plate/DB's
*selinmakuulla polvet koukussa. Polvet lonkan päällä. Molemmat kädet suorana kohti kattoa. Kierrä koukku jalkoja oikealle, jätä oikea käsi kohti katto mutta vie samaan aikaan vasenta suoraa kättä sivulle lähelle lattiaa (hartia tasolla). Palauta raajat keskelle ja toista toiselle puolen. Kevyehköll kuormalla.

5×/side DEADBUG with Alternating Single Arm PULLOVER *light Plate/DB's

8-10×/side + 8-10s hold /side SIDE ELBOW PLANK with HIP DIPS + HOLD *weight or without

8-10× OHS *snatch grip, barbell

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video: Windshield Wiper (knees bent)

video: Deadbug with Alternating Single Arm Kettlebell Pullover

video: Side Plank with Hip Dips

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SNATCH HIGH PULL + MUSCLE SNATCH + POWER SNATCH + SNATCH + SNATCH BALANCE
2×2× 1+1+1+1+1@barbell, rest 1min

SNATCH
4×2@82%, sn-%, rest 2min

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ZOMBIE SQUAT
5@barbell - 50% fs-%

FRONT SQUAT
5@60%, 3@70%, 2@80%, 1@85%...100+%, rest 3-4min

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LOW BOX JUMP with DB's *kevyt kontakti boksiin - vastaanotto suoralle jalalle - pudota kässärit juuri, kun lähdet ponnistamaan syväkyykystä ylös
4×3, rest 2min

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video: Low Box Jump with DB's - Torohtiyn video 1 esimerkin mukaisesti
https://www.instagram.com/p/DW317TBFuI-/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

2-3 rounds

5-8×/side BENCH ECCENTRIC LOAD HIP FLEXOR with hold 3s isometric pause

5-8×/side DB GOBLET COSSACK SQUAT

5-8×/side DB SINGLE LEG BRIDGE älä anna lantion karata "anterior pelvic tilt -asentoon, vaan ota alavatsan kautta jännite keskivartaloon (imu), jolloin lantio on enemmän "posterior pelvic tilt", tällöin liike menee helpommin pakaraan eikä luo alaselkään painetta.

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video: Bench Eccentric Load Hip Flexor with hold

video: DB Goblet Cossack Squat

video: DB Single Leg Bridge

12 Days of Christmas Bodyweight Workout

• 1 wall walk
• 2 candlestick rocks, 1 wall walk
• 3 burpees, 2 candlestick rocks, 1 wall walk
• 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk
• 5 walking lunges, 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk
• 6 air squats, 5 walking lunges, 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk
• 7 sit-ups, 6 air squats, 5 walking lunges, 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk
• 8 jumping squats, 7 sit-ups, 6 air squats, 5 walking lunges, 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk
• 9 jumping lunges, 8 jumping squats, 7 sit-ups, 6 air squats, 5 walking lunges, 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk
• 10 broad jumps, 9 jumping lunges, 8 jumping squats, 7 sit-ups, 6 air squats, 5 walking lunges, 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk
• 11 handstand push-ups, 10 broad jumps, 9 jumping lunges, 8 jumping squats, 7 sit-ups, 6 air squats, 5 walking lunges, 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk
• 12 single-leg squats, 11 handstand push-ups, 10 broad jumps, 9 jumping lunges, 8 jumping squats, 7 sit-ups, 6 air squats, 5 walking lunges, 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk

2 Rounds
8 Box step overs
8 Burpees
8 Scapular pull-ups
8 Handstand shoulder shrugs
+
2 Rounds
4 Strict pull-ups (or rope pull-ups)
2 Handstand wall walks to a plate
+
Build to workout weight for DB movements
* Practice a few sets/reps of rope climbs, shuttle run turns and wall walks between sets
+
@ workout weight
8/6 (cal) SkiErg
6 DB box step overs
4 Single-arm DB devil’s presses
– Rest 0:30 –
5 Shuttle runs
3 Wall walks
1 Rope climb
* 1 shuttle run = 7.62m out + 7.62m back.

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