Every 90 seconds for 36 minutes at consistent pace (4 sets):
Station 1 – bike for calories
Station 2 – 60 s of double unders
Station 3 – 20 KB swings 24/16 kg
Station 4 – ski for calories
Station 5 – 4 x 7,5 m med ball bear hug walking lunges
Station 6 – rest

Deadlift
2x5 empty barbell
1x5 50% of the working weight

5x5 @75-80% of 1RM

Squats

A) Back Squat

• 5x4 @80%

*Rest 3min between

B) Tempo Squat

• 3x4 @65%

*3s alas, 1s pohjalla
*Rest 3min between

UB 1

In 18 minutes:

Buy-in: 1600m Row

Rest of the time AMRAP:

• 24 m Kettlebell OH walking lunge @24kg
• 24 Shuttle run (1 = 6 m)
• 24 Toes To Bar

https://www.dropbox.com/scl/fi/bf42qszp470mv0vhw2ooa/LAJI-1-UB-KARSINTA-2026.pdf?rlkey=ywl20l4m864xe3czhi77anu5e&st=y1ukj03a&e=1&dl=0

Accessories

A) 3x Superset:

• 15-20 Banded GHD Hip Ext.
• 30-60s SB Bearhug Hold

*Rest 2-3min between rounds

B) 3x For Quality:

• 10/10 Banded Hamstring Curl
• 10-15/leg KB Leg Raise (Boksin päältä)
• 15/15 Weighted Calf Raise

SET A | 3 rounds:
8+8 1-leg BB deadlift
8+8 banded clamshell R+L

SET B | 3 rounds:
8+8 curtsy box step down
8+8 copenhagen plank lift

AMRAP10: (Ygig)
8 DB hang clean
4 up down
8 DB squat clean
4 burpee
30s flutter kicks (synchro)

Bike

For time

10k

3:00 on/ 1:30 off x 6 rounds:

A) 12 cal bike erg, loppuaika:
6 d-db push press
6 d-db devils press

B) 10 cal row, loppuaika:
5 box jump
5 tuck up

C) 8 cal ski, loppuaika:
4 burpee plate over
4 plate thruster

3-minute Echo bike + 3-minute Row
+
5 Inchworms
10 Hike cleans
5/side Offset kang squats
10 DB shoulder shrugs
+
3 rounds @ increasing pace and load
5 Power snatches
5 Burpee box jump-overs
5 Thrusters
5 Burpees
60-seconds rest between rounds

Card Deck 5.0
♥️ Devil`s press box over
♣️ Row/ ski 9/ 6 cal
♦️ Front rack stepping lunge
♠️ Plank hold 30 sec

For time:
21-15-9
thruster
burpee over bar

*after each round 30 DU/60 SU

-time cap 12 min-

2/2 väliviikkoa.