5-minute BikeErg @ very easy pace
+
Cardio
The intent here is to get sweaty and to bring your HR up BUT not to fatigue yourself for the workout:
3:00 Assault bike @ easy pace
2:00 Row @ moderate pace
1:00 Assault bike @ moderate pace
* At the start of each minute, take 3 big, expansive breaths (while still moving) to warm up the respiratory muscles
+
2 rounds
8 Push ups
6 Ring tension swings
5 Table top pulses
4 Ring row transitions
2 Scapular swimmers (prone position)
+
Warm-up the gymnastics movements
* Use your regular warm-ups/drills you are used to (no need to change anything now on the game day).
+
Run through
3x
3 HSPUs
3 Toes-to-bars
2x
2-3 Strict HSPUs
1 Rope climb (can skip on 2nd round)
1x
1-3 Chest-to-wall HSPUs
1-3 Ring muscle ups
Rest no longer than 3 to 5 minutes before you start the workout.

Cardio

The intent here is to get sweaty and to bring your HR up to touch on the workout intensity BUT not to fatigue yourself for the workout:
3:00 Assault bike @ easy pace
2:00 Row @ moderate pace
2 x 0:30 Assault bike @ little harder pace / 0:30 rest
* At the start of each minute, take 3 big, expansive breaths (while still moving) to warm up the respiratory muscles
+
Warm-up for the clean and jerk
1) Technique warm-up
* Use your regular warm-up you are used to (no need to change anything now on the game day).
** Emphasise good form in your warm-up, only build up when your movement is ready (no need to rush here either)
*** Make sure to practise both power/squat cleans and push/split jerks depending on what you think you’ll use in the workout
**** Focus on connecting the jerk from the clean (vs having to pause between the lifts)
2) Build up to 3rd or 4th barbell weight (based on what feels good to you)
+
Run through (optional)
3 Clean and jerks @ weight 1
– 0:30 rest –
2-3 Clean and jerks @ weight 2
– 0:30 rest –
1-2 Clean and jerks @ weight 3
– 0:30 rest –
0-2 Clean and jerks @ weight 4
– 0:30 rest –
Rest no longer than 3 to 5 minutes before you start the workout.

2 sets*

A) In a 4 minute window
1000/800m standing bike erg (damper 10/8)
Max distance sled push (50/35 kg) in the time remaining
-rest 2 minutes-

B) In a 4 minute window
500/400m ski or row
Max rep single dumbbell (22,5/15 kg) burpee box step over in the time remaining (50 cm box)
-rest 2 minutes-

C) In a 4 minute window
400m medball run (9/6 kg)
Max rep wall ball in the time remaining
-rest 2 minutes-

Second set: first, complete the same “scores” you completed in the first set then in the time remaining you will do a max distance on the machines and the running. The goal is to stay close to the scores of the first set.

5 sets:
Set 1: 2 @83%
Sets 2-5: 1 @83%
- Rest 2-3min btw sets

Every 3 mins x 5 sets
6 burpee box jump @60/50cm
12 Dumbell Hang Squat Clean 2x22,5/15kg
24 Double under
Remaining time is rest

Every 3 mins x 5 sets
5 devil press 2x22,5/15kg
10 box jump over
15 air squat
Remaining time is rest!

Dumbell work should be unbroken, so choose weight wisely!

35-40 minuuttia hölkkää.

A,
Tall Split Jerk + Split Jerk
(5-6 sets 2+2)

B,
Halting Clean Deadlift + Hang Clean Pull + Low Hang Clean Pull + Clean
(5-6 sets 2+1+1+1 / 0:03 pause in Clean DL)

EMOM x 8

20-50 DU / crossover / practice

Strength (push-pull - hypertrophy focus)

A)
3 working sets:
10 Seated barbell behind the neck presses
10 Bulgarian ring rows

B)
3 working sets:
10 Left arm tripod dumbbell rows
10 Right arm tripod dumbbell rows
15 Dumbbell pull overs

C) Finisher

3 sets:
12-15 Supinated dumbbell front raises
12-15 Incline dumbbell rear delt swings

3 sets:
20 seated alternating dumbbell curls
10/10 quadruped dumbbell tricep extensions