Choose from:
Back Squat
Deadlift
Pull up / chin up
Bench press

A) Working sets (20-25min)
5x 5 @50-60% *from 1rm or RPE 5-6
Rest 2-3min btw

B) Accessory (15-20min)

Back Squat:
3x10x Spanish squat
3x
10+10x Hipflexors with band or kb
20+20sec Copenhagen plank

Deadlift:
3x16x alt. Curtsy lunge
3x8-10x Rower hamstring curls

Pull up/chin up:
3x 10-12x Reverse flies
4x 8+8x Ulkokiertäjät käsipainolla/kiekolla

Bench press:
3x 8+8x Half kneeling arnold press
3x 8-12x DB skull crusher

10-15min hölkkä

10x 400m Juoksua
5min palautuksella

Lepo n. 1min

-This workout tests stamina, barbell cycling, and pacing under fatigue.
-The reps stay the same but the weight increases, making the final rounds the hardest.
-A fast, aggressive Open-style workout with repeated burpee and barbell sets.
-The early rounds should feel quick, but the workout becomes much harder once the bar gets heavier.
RPE 9 — very hard effort.
-Move fast but stay smooth on the barbell.
Coach’s Tip
-Keep burpees steady and controlled to manage breathing.
-Break the barbell into smart sets early so you have energy for the heavier bars.
Strategy
Experienced customers may perform the lighter barbells unbroken.
Most customers should consider quick singles on cleans and small thruster sets on heavier loads.
Target
Goal: reach round 4 (192 reps) or beyond.
Advanced customers may reach the final barbell.
Time cap: 16 minutes.

3x3min on 1min off
5 devil press
7 push up
9 TRX row

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

1:30/side Couch stretch

1:00/side Pigeon stretch

10 reps Jefferson curls

1:00/side Kneeling hip flexor stretch

10 reps Supine scorpions

10 reps Prone scorpions

superset, 4x
3/3KB windmill
20/20" unilateral KB front rack hold

frontsquat 3x5 @rpe7

Takaolkapääsoutu 5x20

Penkki 3x5x70%

Sotilaspenkki käsipainoilla 4x8-12
Vipunostot sivuille 4x15
Ojentajat taljassa/kumpparilla 4x20
-superina

Hauiskääntö tangolla 3x20
-myötäote

Kyykky 3x5x75%

Kohautus tangolla 4x15

Suorinjaloin maastaveto 5x10
Etuheilatus 3x20
-superina (kolmeen viimiseen sarjaan)