Barbell cycling

B1. Barbell prep

3 Sets @ increase load each set (start w/ empty barbell)
3 Clean pulls
3 Hang muscle clean
3 Strict press
3 Hang power clean
3 Push press
3 Power clean
3 Push jerk w/ pause @ receiving position
+
Build to work weight(s) for B2

B2. 10-9-8-7-6-5-4-3-2-1
Power clean and jerks @ 40-50%1RM clean and jerk

• Rest as needed between sets

Intent. work on your timing and rhythm on the PC+J. Aim to connect each rep together smoothly. Paying attention to how you bring the bar back down to connect the reps will improve your rhythm. Your success here is measured on quality not time = don’t rush the sets or rests, focus on moving well.

Load. You can start @ lower % 1RM and then build up as the reps go down to keep quality unbroken sets.

Option (rep scheme). You can reduce the volume by starting from/moving up to 9 or 8 repetitions instead of 10.

For time

10-9-8-7-6-5-4-3-2-1
Thrusters @ 52.5/35kg (115/75lbs)
Bar-facing burpees

Time cap. 14:00

– Rest 6:00 –

For time

60 Wall balls @ 9/6kg (20/14lbs), 10/9’ target
180 Double-unders
60 GHD sit-ups

Time cap. 10:00

Overview. Part A is a descending ladder of thrusters and bar-facing burpees—simple but hard. This isn’t an all-out sprint; with 55 reps of each movement, you need smart pacing and mental strength to stay consistent through those middle rounds.

Part B is a chipper with emphasis on bigger sets. This is about holding form and rhythm while managing accumulated fatigue from the first piece.

Overall, your goal is to move fast, but stay smart—avoid early blow-ups, minimise transition time, and stay mentally locked in on both efforts.

Strategy.
Part A – With no in-built transition/rest between the movements, you have to ask yourself if you can just push through OR need to find those breaks somewhere. That might mean a few breaths before the next set of thrusters, controlling the burpee pace (step down and/or up). Don’t go out hot; rounds of 7 to 4 will be where the workout happens.

Part B – Unbroken is a great idea in theory, but be strategic in execution. Challenge yourself to start the wall balls with a big set (even if it’s not all 60). Break with intent. On the double-unders, rest only if you trip. Once you’re on the GHD, aim to stay on until it’s done:

– Short break? Stay seated, hands on handles.
– Longer break? Slide feet out of pads and sit upright to recover.

Every second you save on transitions or unnecessary rests counts.

Instructions. For part B, set the equipment up 2-3 meters apart to allow for easy transitions (this is your built-in rest).

Debrief. Take 2–3 minutes after the workout to reflect
– How did you manage your pace in Part A vs. Part B?
– What round or movement became your bottleneck, and why?
– How did your transitions affect your overall time?
– Name two (2) things you executed well. What’s one (1) thing you’ll adjust next time?

Movement options.
Thrusters → 43/30kg (95/65lbs), 35/25kg (75/55lbs), 30/20kg (65/45lbs)
Double-unders → reduce reps (150, 120 or 90) → Speed rope skips
Wall balls → you got this
GHD sit-ups → GHD sit-up (parallel) → Toes-to-rings → ab-mat sit-ups

2 Rounds
5 Scapular pull-ups
5 Inchworms
5 Back support slide throughs
5 Russian dips

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

Ring muscle-up prep – 2 rounds

3 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Back support slide throughs
3 Box Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

C2. Ring Muscle-up – Max (unbroken) reps in 40-seconds, Rest 1:00 before C3

C3. Ring Muscle-up – 7 sets @ 40% of max reps (unbroken) in C2, Rest 0:15 between sets (extend to 0:30/0:45/1:00 as needed, see details below)

Please read the notes BEFORE you start so you can be well prepared.

Intent. Now that we’ve worked on the strict ring muscle ups for 3-weeks, it’s time to see how that work translates over to your kipping ring muscle ups. We’ll start with a big set in C2 and then move to consistency work on C3.

Flow (C2/C3). Use part C2 to map your max reps in a 0:40 window, rest 1:00 THEN perform 7 sets @ 40% of C2 (e.g., if you got 8 reps, 40% = 3 reps, so you would do 7 x 3 reps in this part) with 0:15 rest between sets.

When you can no longer hold the reps with 0:15 rest, move up to 0:30 rest and continue with your sets. Once 0:30 is no longer enough rest to complete your reps, move up to 0:45 rest etc. until you’ve completed all 7 sets.

Example.
C2 – 8 reps
C3 – 3 reps/15s rest, 3 reps/15s rest, 2 reps/30s rest, 3 reps/30s rest, 2 reps/45s rest, 3 reps/45s rest, 3 reps/DONE.

Movement options.
Ring MU → Bar muscle-ups → Seated ring muscle-ups → Russian dips (choose a variation)

MODERATE-HEAVY WEEK 5/10

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

5-8×/side REVERSE LUNGE with ONE ARM DB/plate PRESS

5-8×/side DEADBUG with BAND PULLOVER *tee vuorojaloin

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

5-8× + 5-8× + 5-8× RDL + PRESS IN SNATCH + GOOD MORNING PRESS *snatch grip, light barbell

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video: Reverse Lunge with One Arm DB Press

video: Deadbug With Band Pullover - videolla samalle jalalle - TEHDÄÄN vuorojaloin

video: Side Plank with Hip Dips

videot:
RDL Snatch Grip

Press In Snatch

Good Morning Press Snatch Grip

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SNATCH SHOULDER PRESS + OHS + SNATCH PUSH PRESS + PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE
2×2× 1+1+1+1+1@barbell, rest 1min

SNATCH BALANCE
2×5@barbell, 3@up to heavier weight of the day, left 1-2 reps in reserve, rest 2min

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PAUSE SNATCH LIFT OFF + PAUSE SNATCH PULL + SNATCH PULL
*use straps
*lift off: pause 1-3 seconds: 2cm on the floor + at the knee
*pull: pause 1-3 seconds: 2cm off the floor + at the knee + mid-thigh
2× 2+2+2@barbell, 3× 1+1+2@45-50% sn dl-%, rest 2min

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MUSCLE SNATCH + OHS + ninja DIP SNATCH *ninja=no feet - aseta jalkaterät valmiiksi vastaanotto leveyteen
2×2× 2+2+2@barbell, rest 2min

SNATCH + SNATCH from MID-THIGH + DIP SNATCH
2× 1+1+1@barbell, 3× 1+1+1@60-65% sn-%, rest 2min

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BACK SQUAT + SINGLE LEG RDL
*rdl: barbell clean grip
3× 3 + 5 reps/leg@70-80% bs-% + mod weight 1-2 reps in reserve, rest 3-4min

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VERTICAL JUMP
3×3, rest 2min

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video: Snatch Lift Off - videolla näytetään normaali tempausveto polvelle : me tehdään harjoite paussi variaatiolla.

video: Pause Snatch Pull / Snatch Segment Pull
Set the snatch starting position and brace the trunk tightly. Push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible. Stop and hold in the first pause position for 1-3 seconds, ensuring proper position and whole foot balance. Move to the next pause position and repeat. After the final pause, complete the snatch pull, then return the bar to the floor.

video: Dip Snatch

video: Single Leg RDL

video: Vertical Jump
Stand with feet around hip width, brace the trunk, bend at the knees and hips to load the legs and swing the arms back, then swing the arms up as you push as aggressively as possible against the ground. Absorb the landing in a strong stance by bending the knees and hips.

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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, 1-2 reps in reserve, // -> Do it on alternating weeks.

10-12× SINGLE ARM DB ROW // DB CHINESE ROW
10-12× BENCH DIP // DB's TATE PRESS
10-12× WEIGHTED SIT UPS plate/DB Behind The Neck // AB ROLLOUT

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video: Single Arm DB Row

video: DB Chinese Row 0:20
https://www.facebook.com/chineseweightlifting/videos/1044664395655131/

video: Bench Dip

video: DB's Tate Press

video: Weighted Sit Up plate/DB BTN - telakoi jalkaterät käsipainojen / patterin / kiinteiden kyykkyräkkien alle

video: Ab Rollout

Warm-up

2:00 Row @ easy effort
2:00 SkiErg @ easy effort
2:00 Air/Echo bike @ easy effort
+
EMOM 6 (0:40 work / 0:20 easy) @ increasing pace
1) Air/Echo bike
2) Row
3) SkiErg

RestDay!

Amrap22 kaverin kanssa:

1000m soutu
50 wb
40 rengassoutu
50 heilautus
40 boksille nousu
50 yhdenkäden kp tempaus
40 r.twist + pallonheitto kaverille
2000m pyörä

kaikki toistot ovat yhteismääriä. Toinen tekee, toinen lepää

1) E1:30 x8
A: 8 pystypunnerrus @tanko
B: 6+6 yhdenjalan ask.kyykky

2) Emom15:
1: 6 cal soutu
2: 10 vauhtipunnerrus @tanko
3: 6 cal echo
4: 10 gobletkyykky
5: lepo <3

Individual workout

Every 5:00 × 6 sets
1000/800m Bike erg
12 DB Hang Clean @2×15/12,5 kg
10 DB Push Press
12 Anchored Sit-up

Rx+: 2x22.5/15kg