Peruskestävyysharjoitus
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LÄMMITTELY
10 min AMRAP

1min vaihtuva ergo
10 istumaannousu
10 rengassoutu
10 ilmakyykky
4x10m farmarikävely kahvakuula yhdessä kädessä 10m välein kättä vaihtaen
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HARJOITUS (Peruskestävyys, 60-70%/HR max)

8x4min, 20-30s lepo/vaihtoaika

A) soutu
B) pyörä
C) AMRAP farmarikävely 40m (2x kahvakuula) + 10 boksin ylitys askeltaen (kehonpaino)
D) hiihto

Harjoituksessa vuorotellaan osiota A, B, C ja D. Osiossa C vuorottelevat farmarikävely ja boksiaskellukset. Tee boksiaskellukset kehon painolla, ja farmarikävely raskaahkot kahvakuulat molemmissa käsissä. Harjoituksen on tarkoitus olla peruskestävyysharjoitus, joten pidä vauhti hallinnassa!

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

SET A | 3 rounds:
8+8 box step down
20 landmine rotation alt.

SET B | 3 rounds:
6+6 1-leg split stance deadlift
10-12 leg lift + reach

AMRAP12: teams of 2
10 cal row/ski (synchro)
20 box jump
10 cal row/ski (synchro)
20 DDB hang squat clean

Levin tuliainen 2025

5min työ, 2min lepo. Kerran kaikki:

a) 10x boksin ylitys, 10x tempaus riipusta käsipainolla
b) 10x maljakyykky, 10x punnerrus
c) 20x (tupla)naruhyppy, 10x pystypunnerrus
d) 10x seinäpallo, 10x linkkuveitsi

For Quality
Run 3 /walk 2 kierrosta käytävässä
40 sit-ups
32/40-cal row, bike, or ski
Run 6 /walk 4 kierrosta käytävässä
30 sit-ups
24/30-cal row, bike, or ski
Run 9 /walk6 kierrosta käytävässä
20 sit-ups
16/20-cal row, bike, or ski

Build to workout weight for DB movements
* Practice few sets of HSPUs and DUs between sets
+
2 rounds @ increasing pace
3 Strict handstand push-ups
3 DB hang power cleans
3 Kipping handstand push-ups
3 DB shoulder-to-overheads
20 Double-unders
+
Prep part B movements during the rest after part A

5 sets of 6 reps

Go every 2:30

2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
5 Table top pulses
+
1:30/1:00/0:30 of each @ increasing pace
1) Air bike
2) SkiErg
+
Build up to workout weight on the power clean and jerk
Practise the other movements between your sets
+
Once through
1 Power clean and jerks @ workout weight
3 Chest-to-bar pull-ups
9 Wall balls
12/9 (cal) SkiErg
9 Wall balls
3 Chest-to-bar pull-ups
1 Power clean and jerks @ workout weight

8 × 3 min on / 2 min off (40 minutes total)

A)
6 single arm devils presses
12 box jump overs
10 cal bike erg

B)
20m walking lunges with db
2 wallwalks
10 cal row

C)
12 single arm thrusters
8 db over burpees
10 cal bike erg

D)
20 kb swings
10 toes to bars
10 cal row

Bulgarian split squats with DB's

5 x (5+5)

Go every 2:30

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Open Workout 16.5

21-18-15-12-9-6-3 reps for time of:

Thrusters
Bar facing Burpees

TC 20