9:00 Thrusters & Deadlift ( 17.9.2026 Road to CrossFit Total )
10:00 Kipping Pull-up technique
11:00 Core Workout + Mobility
12:00 MedKomppis

1-2 sets of Kipping Toes-to-Bar complex

3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Chest-to-bar prep – 1-2 Rounds

3 Supine arch hold (2-sec) snap to hollow hold (2-sec)
3 Supine arch hold (2-sec) snap to a Russian v-up snaps
6 Small scapular rolls for control
6 Small scapular rolls to butterfly pull-up drill
+
Build to workout weight for DB snatches and clean and jerks

• Practise few short sets of toes-to-bars, chest-to-bars and burpees between weights + @ workout weight 200m Run 3 Bar muscle-ups 4 Power snatches 10/7 (cal) Row 2 Wall walks 4 Thrusters

Back squat
8-6-4-2
– nouseva paino
– lepo 3-4min

9:00 Thusters & Deadlift 17.9.2026 ( Road to CrossFit Total )
10:00 HSW Technique
11:00 EasyWod

BENCHMARK
"ESSI"
3 wall walks
6 Hang squat cleans (40/60kg)
9 toes to bars
50 double unders

Scaled Wod
15min Amrap
3 inch worm + push up
6 Hang cleans
9 hanging knee raises
50 single unders

STRENGTH & SKILL
Toes to bar

a) 3 Rounds for quality
5-8 Banded beat swing
10-15 Seated pike compression

b) 3 Rounds for quality
10-15 Straight arm banded lat pull down
5-8 Hanging strict leg raise

WOD
10 Rounds for time
12 Air squat
6 Hanging leg raise (Rx+: Toes to bar)
6 Deadlift (60/43 kg, Rx+: 70/47 kg)

Time cap: 13 minutes

3 sets

40m Dual DB/KB overhead carry
0:40-1:00 Sorenson hold

– Rest as needed between sets –

FITNESS MADNESS (Partner workout)
AMRAP 35 minutes
200m Run (100-100m)
10 Sync hanging leg raise (Rx+: Toes to bar)
200m Run
20 Sync USA swing (16/12 kg, Rx+: 24/16 kg)
200m Run
30 Partner wall ball (6/4 kg, Rx+: 9/6 kg)
200m Run
40 Tuck-up (Rx+: V-up)
200m Run
50-50 Single under (Rx+: 50-50 Double under)

Target: 3+ Rounds

EMOM until done*

20, 30, 40 or 45 Ring muscle-ups

Flow. Do 1 set of ring MU each minute until you’ve accumulated the target number of reps. Choose a target that’s doable in 10 minutes or less.

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

2x7 min amrap/2min rest

A)
6 hspu (strict or kipping)
8 DKB hang snatch @ 2x24/2x16kg
35 DU

B)
7 t2b
10 DB goblet squat @ moderate
10/8 cal row

@ RPE 3.5
hspu->abmat hspu->DDB push press
t2b->leg/knee raises->v-ups