2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
+
2 Rounds
5/side Elevated ankle lunges
5/side Cossack squats
5/side Tactical ankle rocks, alternating

EMOM32, 4 rounds

1. 10 GTOH with plate
2. 8 Box jump + air squat
3. 10 DB snatch alt.
4. 10 Wall ball
5. 5 Devils press
6. 14 Single arm KBS alt.
7. 30sec all out ergo
8. 30sec Push up top hold

2 rounds
10 Tension swings
5/way Scapular rolls
10 Handstand shoulder taps
5 Kneeling jumps
+
2 rounds @ increasing pace
200m Run
2 Wall walks
6 Chest-to-bar pull-ups
8 Wall balls

– rest 1:00 between rounds –

EMOM 40 min (8-min cycle x 5 rounds)
-Move through the stations at your own pace
-Each minute = start the assigned work, rest for the remaining time

1) 50 sec easy bike/row
2) 10–14 wall balls (6/9 kg)
3) 5+5 KB snatch (12/16kg)
4) Rest
5) 50 sec easy bike/row
6) 4–6 HSPU
7) 8–12 kipping chest to bar
* or 3–6 bar muscle-ups
8)Rest

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Stimulus

-Moderate, sustainable conditioning
-Alternate between cyclical work and skill-based movements
-Focus on quality and consistency, not intensity

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RPE

-RPE 6–7
-You should feel like you’re working, but never close to failure

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Pacing & Tips

-Keep bike/row truly easy → this is your recovery
-Choose reps that allow you to finish each minute in ~30–40 sec
-rest should feel intentional, not forced
-If you start missing reps or rushing → scale immediately

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SCALING OPTIONS

• Wall balls: lighter weight / lower target
• KB snatch: reduce weight or switch to Russian swing
• HSPU: box pike / DB shoulder press
• C2B / BMU: pull-ups / banded / ring rows

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WARM-UP (10–12 min)

General (5 min)
2 min easy bike/row
then 2 rounds:
10 air squats
10 shoulder taps in plank hold
10 light KB deadlifts

Specific (5–7 min)
1 round:
8 wall balls (light)
5+5 light KB snatch
4–6 pike push-ups
6–8 pull-ups or rows
Goal: elevate heart rate + prep shoulders

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COOLDOWN (5–8 min)

2–3 min easy bike/row (very light)
Then:
30–45s couch stretch / leg
30–45s lat stretch / side
30–45s chest/shoulder opener

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*FINAL NOTE *

This is not a competition workout.
If done right you finish feeling worked, not destroyed.

Stay smooth. Stay consistent. Leave 2–3 reps in the tank.
- Coach Minna

clean pull + squat clean 5x1+2 @moderate

power clean + push press + push jerk + split jerk 5x1 @moderate

ENGINE

• 1km Row (Z2) Into,

4 Rounds @80% Effort

• 15 Cal Ski
• 5 Wall Walk

-Rest 5min-
Into,

• 1km Row (Z2) Into,

4 Rounds @80% Effort

• 15 Cal Ski
• 25 V-Up

Cool Down:

• 5min Row (Z2)
• 5min Ski (Z2)

Snatch

A) E2MOM X7-8

• 1 Snatch Pull + 1 Hang Squat Snatch

B) Snatch Pull

• 4x1 @110-120% (1s pause below knee)

B) 60s on/1:30 Off X4:

• AMRAP: Squat Snatch @55kg

Back Squat

4 Sets Of:

• 6 Reps Performed as (3 reps of 1 & a quarter BS + 3 Normal BS)

*RIR 1-2
*Rest 3min between sets

Strength

A) 3-4 Rounds:

• 8/8 Front Foot Elevated Alt. Split Squat (2xDB @farmer) *rest 60s
• 10/10 KB Hip Flexor Raise (laatikon päällä) *rest 2min

B) 3-4 Rounds For Quality:

• 45/45s Copenhagen Plank
• 10-15/leg Banded Hip Abduction

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

For time :

15m Dual DB Lunges
8 DB Over Burpees
30m Dual DB Lunges
6 DB Over Burpees
45m Dual DB Lunges
4 DB Over Burpees

TC 10

DB´S 22,5/15kg

2 to 3 rounds of:

5 Back support slide throughs
3 Single leg transition drill
5 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 straddle v-up snap (or Straight leg v-up snap)