Bodaus 3x
5 Penkkipunnerrus v1
Submax Seinäistunta

3x3min On 1 min OFF
8-10 Seinäpalloa
7-10 Kaloria
*Jatka siitä mihin jäit

2 Rounds
500m Row @ easy >> moderate
10 Reverse lunges, alt
10 Plate squats*
10 Banded good mornings
* Hold a plate or KB in front of the body as you squat to work on upright mechanics
+
Barbell prep – 2 Rounds @ empty barbell
5 Deadlifts
5 Hang muscle/power cleans
5 Front squats
+
Build to workout weight for the barbell movements
* Practice few short sets of bar-facing burpees between weights as you build up
+
Optional final prep @ workout weight
6 Deadlifts + 4 Hang power cleans + 2 Front squats
6 Bar-facing burpees

Superset:

10 crunches +20 side crunches + 10 alt. V-ups
10 bicycle L + 10 bicycle R + 10 alt. V-ups
10 tuck ups + 20 Russian twist + 10 alt. V-ups

hip & spine mobility

pallof press w. arm raises 3x10/10

90/90s hip raises 4x6/6

push up to pigeon & back 3x5/5

KB windmill 3x3/3

hanging windshield vipers 3x5/5

hip airplane 3x8/8

EMOM until failure

1) 12 Deadlifts + 9 Hang power cleans + 6 Front squats @ 70/47.5kg (155/105lbs)
2) 11+1* Bar-facing burpees

• Add 1 burpee each round (11, 12, 13 etc. / minute) until failure. If you make it through 10 rounds, you’re done. ** If you think finishing 10 rounds won’t be a problem for you, use a heavier barbell. If you think finishing 10 rounds is not possible, use a heavier barbell. See options in session notes.

Flow. min 1 – 12/9/6, min 2 – 10 bf burpees, min 3 – 12/9/6, min 4 – 11 bf burpees – etc

Overview. A progressive EMOM until failure. The barbell minute stays constant but the burpees build up each round. The goal is to stay efficient early so you can survive the later rounds.

Strategy. The barbell minute should feel controlled from the start. Move steadily through the 12/9/6 without rushing. If you sprint the barbell early, you’ll pay for it once burpee reps go up. On burpees, establish a sustainable rhythm immediately. The first few rounds might not feel “that bad” but this one will escalate quickly. Stay consistent and avoid redlining before you have to. Think long game: you’re not trying to win round 1, you’re trying to survive round 7–10.

Instructions. Choose a barbell load that allows you to complete the 12/9/6 unbroken or with a very quick break every round. If you’re confident you can go deep, increase the load. If you’re unsure, reduce it so the limiter becomes the burpees, not the barbell.

Debrief.
– Did you pace the early rounds appropriately?
– At what round did the workout shift from controlled to survival?
– What load adjustment would give you a better stimulus next time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Barbell weight → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs)

A) 10min skill practice (for quality):
KIPPING/BUTTERFLY PULL UP/C2B:
- kipping
- jump to hollow (into arch)
- small butterfly circles
- box assisted (butterfly) chest to bar/pull up
- chest to bar/pull up singles

B) EMOM10:
1. 45s erg @ easy
2. 1 set of kipping/butterfly pullup/c2b @ easy
-> skaalaa: strict pullup/jumping pullup

HYROX GAMES

Start with 500m run —> you are in the game

1. 200m Row
2. 20 x KB Swings
3. 15 x Push-ups
4. 20 m Walking lunges
5. 200m Ski
6. 20x Wallballs

At 12 and 25min mark, 500m run

Tc 38min

1 exercise = 1 points, last 6 min 1 exercise = 2 points

Finisher: Burpee plate hops

POINTS

0-14 = 80
15-20 =70
21-25 =60
26-30=50
31-35 =40
36-40 =30

Deadlift ( Without belt )

6 Sets Of 6. Every set 50%+

Go every 3:00

Kyykky 1x90%

Kapea penkki 3x3x70%
-3s stopit

Kyykky 3x6 (50-55-60%)
-1s stopit

30 min EMOM
1. Laite 10 cal
2. 4 tempausta raakana
3. 6 bar-over-burbee
4. Laite 10 cal
5. 4 tempausta kyykkyyn

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