2 mi run along waterfront

WARM UP 10min 1-2 rounds

5× + 3×/side + 3×/side + 3×/side + 3×/side + 20× + 10×/side + 5× + 3×/side + 3×/side

AIR SQUAT +

SQUAT & REACH +

FORWARD FOLD with THORACIC ROTATION +

WIDE LEG FORWARD FOLD with REACH & ROTATION +

DOWNWARD DOG with ANKLE REACH & THORACIC BRIDGE TO DOWNWARD FACING DOG *alaspäin katsovassa koirassa ota ristikkäisestä nilkasta/säärestä kiinni ja kierto (a. video) jatka liikettä laskemalla molemmat polvet lähelle lattiaa, tee kierto "pöytä" asentoon ja työnnä yhden käden varassa lantiota ja toista kättä suorana kohti kattoa "siltaan" +

STANDING PANCAKE +

ELEPHANT WALKS +

PRONE PINWHEEL TAPS to ELBOW PLANK *vatsallaan toinen käsi yläkautta ja toinen alakautta sormet yhteen yläselän päällä, jonka jläkeen tee kyynärnoja lankku "hyvällä lapatuella - toista toiselle puolen +

REACH BACK to TABLE *lantionnosto kurotus ristikkäisen käden hartian yläpuolelle lattiaan, jonka jälkeen "pöytä asento - tee lantionnosto kurotus toiselle puolen sekä pöytä jne.. +

KNEELING SPINE TWIST to COBRA nelinkontin pujotus neulansilmään ja cobra-punnerrus - tee toiselle puolen pujotus neulansilmään jne..*

--

video: SQUAT & REACH

video: FORWARD FOLD with THORACIC ROTATION

video: WIDE LEG FORWARD FOLD with REACH & ROTATION

video: DOWNWARD DOG with ANKLE REACH & THORACIC BRIDEGE TO DOWNWARD FACING DOG
a)

&
b)

video: STANDING PANCAKE 0:23

video: ELEPHANT WALKS

kuvat liikkeistä:
PRONE PINWHEEL TAPS to ELBOW PLANK +
REACH BACK to TABLE +
KNEELING SPINE TWIST to COBRA

---

---

SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split jerk to the other side on the next set
1×2× 1+1+1+1@barbell

CONSENTRIC SPLIT JERK *rack - aseta räkki dippi syvyyteen *split jerk both side 1+1
2×2@barbell, 2-3×2@45%, jerk-%, rest btw sets 2min

SPLIT JERK *rack *split jerk to the other side on the next set
2×3@barbell, 2×3@70-75%, 3×3@75-80%, jerk-%, rest btw sets 2min

---

MUSCLE SNATCH + OHS + TALL SNATCH
1×2× 1+1+1@barbell

SNATCH + OHS
2× 1+3@barbell, 1+3@up to 70%, sn-%, rest btw sets 2min *3-4 sets

---

MUSCLE CLEAN + TALL CLEAN + CLEAN
1×2× 1+1+1@barbell

CLEAN + FRONT SQUAT
2× 1+3@barbell, 1+3@up to 70%, jerk-%, rest btw sets 2min *3-4 sets

--

video: CONSENTRIC SPLIT JERK

---

---

FINALLY (if time left) WE DO UPPER BODY MOBILITY & STRENGTH!
- 2-3 rounds
- 10-12 reps each movement

FLOOR CHEST STRETCH
DOWEL SHOULDER EXTERNAL ROTATION *pumppaava liike
PRONE PINWHEEL
SEATED SHOULDER EXTERNAL ROTATION *voi tehdä lattialla istuen
PLATE PULLOVERS

video: FLOOR CHEST STRETCH

video: DOWEL SHOULDER EXTERNAL ROTATION

video: PRONE PINWHEEL

video: SEATED SHOULDER EXTERNAL ROTATION

video: PLATE PULLOVERS

W/U:
3 rounds
40m prowler push (empty sled)
20m bear crawl
20m walking lunges

Strength:
EMOTM Back Squat
5 rounds of 5 reps 85 lbs
5 rounds of 3 reps of 105 lbs
5 rounds of 1 rep of 125 lbs

WOD:
20 min AMRAP
5 dips (black band)
10 burpees
15 sec L-sit hold (did knees up)

10 rds + 5 dips

Run 3000m for time

Overview. This is your chance to put the last weeks of work into action. The 3K time trial is short, intense, and rewarding. A great test of pacing, control, and finish. Start with confidence, stay smooth in the middle, and aim to finish strong.
You’re not trying to prove anything in the first 400m. Trust your pacing, run with control, and let your effort build naturally. If you’ve trained consistently, you’re ready for this.
Adaptation. Assessment of race-specific fitness: your ability to settle into race rhythm, tolerate increasing discomfort, and execute a strong finish under fatigue.
Pace/Effort. Your goal is even effort with a strong finish, not a heroic first 400m. Think of the 3K as three parts:
First 1000m – Settle into your target pace
Start just a touch slower than goal 3K pace for the first 200–300m, then lock into your rhythm. It should feel strong but controlled: breathing under control, legs turning over smoothly. You should finish this segment knowing you can keep going without red-lining.
Middle 1000m – Hold effort under fatigue
This is the hardest part of the race. Your goal is to not slow down. Expect to feel uncomfortable here: stay upright, focus on breathing, and maintain cadence. Don’t try to push yet, just hold your pace.
Final 1000m – Finish with effort, not tension
If you’ve paced the first two segments well, you’ll be able to pick your effort up a bit without breaking form. Focus on strong arm drive, quick turnover, and relaxed face/shoulders. No need to sprint early: aim for a steady increase over the last 400–600m.
Debrief. Take 2–3 minutes after the workout to reflect
– How well did you pace the first 1000m? Did it set you up or cost you later?
– Were you able to stay consistent through the middle section?
– Did you maintain form and effort in the final 1000m, or were you just trying to hold on?
– What’s one thing you did really well in this race?
– What’s one thing you’d adjust next time?
The goal of this debrief is to help you understand your race, not just your time. Use what you learned to guide your upcoming runs

AMRAP8 w/ partner, YGIG, divide anyhow:
24 / 21 / 18 cal row
24 air squat
24 kbs

shoulder & Th mobility

9' EMOM
1: 30" plank
2: 8/8 goblet hold march
3: 5/5 windshield vipers

superset, 4x
10/10m KB bottom up walk
5/5 unilateral KB RDL

3 x alkavalla 4 minuutilla

3 maastaveto, 70%->80% (nousevat painot)
6-10 rengassoutu

With a running clock

@ 0:00
9-7-5 for time
SB cleans @ 70/45kg (150/100lbs)
Ring muscle ups
@ 10:00
18-14-10 for time
SB squats @ 70/45kg (150/100lbs)
Handstand push-ups
@ 20:00
27-21-15 for time
GHD sit-ups
Chest-to-bar pull ups

Overview. A three (3) part workout today. Each rep scheme goes up by 9-7-5, moving from more challenging to a little easier movements. You can push hard on each piece as this will then give you a decent rest before the next part.
Strategy. While you have three (3) pieces to complete, attack each one individually and trust that the rest period will be enough for you to be ready for the next one.
1st part: The SB cleans can be done as quick singles OR even touch-and-go if you’re strong at them. Aim to keep the ring muscle ups unbroken if this is within your ability, otherwise 1-3 sets/round.
2nd part: Do your best to keep the SB squats unbroken (bag held on the shoulder NOT bearhug). You can break the HSPUs to sets as it’s relatively easier to keep the rests short here (vs on the squats).
3rd part: Aim to keep the GHD unbroken if you can (but 2 sets is fine), then break the C2B according to your ability (e.g. 15-12/12-9/9-6 or 9-9-9/7-7-7/5-5-5). Most important thing here is to find sets that allow you to keep moving.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest).
Debrief.
– How was your overall game plan on each? Did it play out how you thought or were there surprises?
– Were you able to push all three (3) pieces? If not, what happened?
– What changes would you make if you needed to repeat the workout and improve your result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
SB cleans → Lighter SB or D-ball 45/32kg (100/70lbs) → Dual KB clean and jerks @ 2 x 32/24kg (70/53lbs) or 24/16kg (53/35lbs)
Ring muscle-up → Bar muscle-ups → Jumping bar muscle-up → Strict chest-to-bar pull ups (9-7-5) → Strict pull ups (9-7-5)
SB squats → Lighter SB or D-ball 45/32kg (100/70lbs) → Dual KB front squats @ 2 x 32/24kg (70/53lbs) or 24/16kg (53/35lbs)
Handstand push-up → Handstand push up to ab-mat (reduced ROM) → Standing HSPU variation of choice → Hand release push ups
GHD sit-up → GHD sit-up to parallel → Ab-mat sit-up
Chest-to-bar pull ups → Pull ups → Ring rows

WARM UP 10min 1-2 rounds

5× + 3×/side + 3×/side + 3×/side + 3×/side + 20× + 10×/side + 5× + 3×/side + 3×/side

AIR SQUAT +

SQUAT & REACH +

FORWARD FOLD with THORACIC ROTATION +

WIDE LEG FORWARD FOLD with REACH & ROTATION +

DOWNWARD DOG with ANKLE REACH & THORACIC BRIDGE TO DOWNWARD FACING DOG *alaspäin katsovassa koirassa ota ristikkäisestä nilkasta/säärestä kiinni ja kierto (a. video) jatka liikettä laskemalla molemmat polvet lähelle lattiaa, tee kierto "pöytä" asentoon ja työnnä yhden käden varassa lantiota ja toista kättä suorana kohti kattoa "siltaan" +

STANDING PANCAKE +

ELEPHANT WALKS +

PRONE PINWHEEL TAPS to ELBOW PLANK *vatsallaan toinen käsi yläkautta ja toinen alakautta sormet yhteen yläselän päällä, jonka jläkeen tee kyynärnoja lankku "hyvällä lapatuella - toista toiselle puolen +

REACH BACK to TABLE *lantionnosto kurotus ristikkäisen käden hartian yläpuolelle lattiaan, jonka jälkeen "pöytä asento - tee lantionnosto kurotus toiselle puolen sekä pöytä jne.. +

KNEELING SPINE TWIST to COBRA nelinkontin pujotus neulansilmään ja cobra-punnerrus - tee toiselle puolen pujotus neulansilmään jne..*

--

video: SQUAT & REACH

video: FORWARD FOLD with THORACIC ROTATION

video: WIDE LEG FORWARD FOLD with REACH & ROTATION

video: DOWNWARD DOG with ANKLE REACH & THORACIC BRIDEGE TO DOWNWARD FACING DOG
a)

&
b)

video: STANDING PANCAKE 0:23

video: ELEPHANT WALKS

kuvat liikkeistä:
PRONE PINWHEEL TAPS to ELBOW PLANK +
REACH BACK to TABLE +
KNEELING SPINE TWIST to COBRA

---

---

SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split jerk to the other side on the next set
1×2× 1+1+1+1@barbell

SPLIT JERK *hae rauhassa lähtöasento, painopiste koko jalalle, katse, paineet, jne..
2×3@barbell, 3@up to 80%, 3@up to the maximal weight of the day - nearly 3RM - no failures!, rest btw sets 2min

---

MUSCLE SNATCH + OHS + TALL SNATCH
1×2× 1+1+1@barbell

SNATCH + OHS
2× 1+2@barbell, 1+2@up to 75%, sn-%, rest btw sets 2min *3-4 sets

---

MUSCLE CLEAN + TALL CLEAN + CLEAN
1×2× 1+1+1@barbell

CLEAN + FRONT SQUAT
2× 1+3@barbell, 1+3@up to 75%, jerk-%, rest btw sets 2min *3-4 sets

---

---

FINALLY (if time left) WE DO UPPER BODY MOBILITY & STRENGTH!
- 2-3 rounds
- 10-12 reps each movement

FLOOR CHEST STRETCH
DOWEL SHOULDER EXTERNAL ROTATION *pumppaava liike
PRONE PINWHEEL
SEATED SHOULDER EXTERNAL ROTATION *voi tehdä lattialla istuen
PLATE PULLOVERS

video: FLOOR CHEST STRETCH

video: DOWEL SHOULDER EXTERNAL ROTATION

video: PRONE PINWHEEL

video: SEATED SHOULDER EXTERNAL ROTATION

video: PLATE PULLOVERS

Tempaus lantiolta 20kg saakka 2-3 x monta

Tempaus
Kakkosia ja lopuksi ykkösiä 20,24,26,27,29,31,32,34 ja kyykkyyn 34 tänään! 🥳

Rive lantiolta+rive+työntö
25,30,35,40,44,45,47,49,51,52,54,56

Työntöveto
3 x 3
65,70,75

Plus loppujumps! 😬