shoulder & Th mobility

superset, 3x
5/5 scorpion stretch
3/3 KB windmill

9' EMOM
1: 6/6 alt. V-ups
2: 30" plank hold
3: 8/8 superman hold reach outs

Parin kanssa

50-40-30-20-10 (both)

KBS 28-32/16-20kg
Sit-ups

Rest 3min

50-40-30-20-10 (both)

Box jump
K2E

Rest 3min

100 slamball (split reps)

3rnds for quality
5/5 dead bug
10 hollow body rock
20" plank hold
10 superman

10' EMOM
1: 5-8 pull up/ring row
2: 10-15 banded pull apart

Warm-up
800m Run @ easy pace
+
2 Rounds
0:30 Hang from bar
1:00/side Front Rack mobility drill
4/side Single arm KB hike clean
+
2 Rounds
8 Scapula push-ups
8 Scapular pull-ups
8 Tension swings
+
Bar muscle-up drills – 1-2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
* Prep the burpee box get-overs, GHDs and wall balls between rounds
+
Build to workout weight for power clean and jerk
* Practice a few sets of bar muscle-ups between sets
+
@ workout weight
200m Run
2 Power clean and jerks
100m Run
2-4 Bar muscle-ups

21-15-9 reps for time
KB deadlift
sit up
wall ball

T.C.: 10'

WU

A) 2min Erg

B) 2 Rounds Of:

• 5/5 Hip + Hamstring Stretch
• 3-5 Dive Bomber
• 3-5 Superman Rolls
• 5/5 Active/Passive Hang

C) Erg Sprints 2-3x 20sec on/1min off

Hyrox Sprints
E4MOM X6: (2 Rounds Alternating A,B&C)
(GO FAST!)

A)
- 20/15 Cal Row + Max Reps Wall Ball (1 set)

B)
- 15/12 Cal Echo Bike + 20m Weighted Walking Lunge

C)
- 12/9 Cal Ski + 10 Burpee Pull Up/Burpee to Target

3 Intervals

1200m Run → 2400m BikeErg → 800m Run

- Rest 5:00 -

800m Run → 2400m BikeErg → 800m Run

– Rest 5:00 –
400m Run → 2400m BikeErg → 800m Run

Flow. Each interval starts with a run (1200/800/400m), followed by 2400m BikeErg and finally a 800m Run before a 5:00 rest.

Overview. The longer runs paired with 2400m BikeErg efforts put you under sustained fatigue while still demanding quality running on the back end. By mixing distances within the set order, you practice pacing control and learn to hold form whether coming off a long or short run segment. The aim is to sustain consistency across three challenging intervals, not just survive.
Intent. Develop the ability to run efficiently after extended bike efforts and under rising fatigue. Each interval asks you to hold 5k pace on the runs despite different entry points of fatigue, with the 5:00 rest designed to allow repeatability across all three sets.
Effort. All runs at ~5k pace, aiming for both runs in each interval to match within a few seconds. BikeErg at 85–90% threshold effort with steady cadence, keeping output consistent from start to finish. Use the 5:00 rest actively, walk, shake out, breathe, to reset before the next effort.
Feel. Expect legs to feel heavy at the start of each run off the bike. Breathing will be heavy but aim to settle into rhythm and stay in control. The session should feel like controlled suffering: hard but manageable, with focus on rhythm and repeatability.
Adaptation. Build aerobic durability at higher volumes, work on your pace discipline under mixed run distances, and strengthen your resilience in transitions.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your run splits consistent (or faster) across and within the intervals?
– Was your BikeErg pace and cadence stable from start to finish?
– Did the 5:00 rest feel sufficient, or did you begin to slow down after the 1st interval?
Movement options. This session’s intent is to work on your running so ideally don’t swap that out. You could use a different machine instead of bike erg if you must.

1@up to 62-65%, sn-%, rest btw sets 2min

Gymnastics

Warm up

60 jumping jacks
Do one burpee after every fifth jumping jacks

2 rounds of

10 active 2 passive
10 ring row
10 scapula pull
20 rubberband pull apart
10 kips

Gymnastics for quality
30min

Concentrate on bar approach and minimum amount of kipping swing before rep.

ADVANCE
Ring/Bar muscle-up baisics

INTERMEDIATE
Butterfly C2B/pull-ups baisics

BEGINNER
High kipping K2E and T2B

WOD
AMRAP 8min
YGIG

2 burpees
5 pull-ups or 3 C2B or 1 BMu (=1 rep)
(One round equals 2+1 reps)

Scale as needed

AMRAP 30

50 Back Squats 50/35kg
50 Calories Bike
40 Reverse Lunges 50/35kg
50 Calories Bike
30 Front Squats 50/35kg
50 Calories Bike