Movement specific prep

2 Rounds
3 Supine arch hold (2-sec) snap to hollow hold (2-sec)
5 Supine arch hold (2-sec) snap to a straddle v-up snap (or Straight leg v-up snap)
5/side Elevated Ankle Lunge
7 Handstand shrugs
+
2 Rounds
5 Scapular pull-ups (hold at top for 2-sec)
0:20-0:30 Wall facing flutters
5/side Cossack squat
+
2 Rounds
6-10 Small scapular rolls for control
0:20-0:30 Handstand “small” steps
10 Tactical Ankle Rocks, alternating
+
2 Rounds
6-10 Small scapular roll to butterfly pull-up drill
0:20-0:30 Handstand transition steps
5/side Pistols to a band

3x9' AMRAP, 2'rest
200m row
20 alt. DB snatch
20 alt. V-up
20 box jump

continue where you finished

Vauhtipunnerrus Max3
-eli nousu kovaan ”kolmoseen”
-5-8 noususarjaa

Pystypunnerrus 3x1x85%

Vipunostot sivuille 3x20

Hauiskääntö tangolla 5x10

Gymnastics capacity

“Plan – Do – Reflect” (Deliberate practice)

2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 1-3 x 7.62m Handstand walk*, Go every 0:30 – 0:40 (3-4 sets)
* Aim to walk each segment as fast as possible
+
2-minutes: Monostructural* @ easy pace
2-minutes: 4 – 12 Pull ups, Go every 0:30-0:40 (3 sets)
+
2-minutes: Monostructural* @ easy pace
2-minutes: 4-8 Wall-facing handstand push-ups, Go every 0:30-0:40 (3-4 sets)
+
2-minutes: Monostructural* @ easy pace
2-minutes: 6 – 12 Single-leg squats, alternating, Go every 0:30 – 0:40 (3-4 sets)

• This can be Assault bike/Row/Ski erg/Bike erg/Jog, you can stay with the same modality for all 2-minute segments OR change around as wanted.

Flow. This week, you’ll rotate through each movement in a single round. (i.e. you’ll do 2-min monostructural + 2-min HSWs, THEN 2-min monostructural + 2-min Pull ups etc. Only once you’ve done the 2-min single-leg squats, will you move back into HSW on the next round).

Number of rounds. Choose based on how your body is feeling.

Intent. Your aim is to accumulate as many excellent repetitions as possible.

Note. There is no additional rest between the parts, this is a continuous 32 to 48-minute effort

Movement options.
HSW → wall walks → Seal walk
Pull-ups → Jumping pull-ups → Ring rows
Wall-facing HSPU → Strict HSPU → Kipping HSPU → Wall walks → Standing HSPU variation of choice
Single leg squat → Pistols to a band → Single leg squats to a box

EMOM 12 (0:40/0:20)

1) Sled push
2) Farmer’s carry
3) Rest

Choose challenging weights that still allow you to keep working for the whole 40-second work window each time

STRENGTH

4 sets (RPE 6-7)
8/8 Half Kneeling DB Row w. 2s pause at top
8/8 Goblet Split Squat w. 2s pause at bottom
(knee above the ground)
1 min rest btw sets

WOD

Every 4:00 x 4 sets
12 Barbell Deadlift @50/35kg
12 Burpee Over the Bar
15/12 cal Row

Goal: sub 2:30/set
Rx+: 70/45kg, 18/15cal Row

ACCESSORY

3x
20/20s Suitcase KB Hold
15 Banded Pull aparts

A, 4 sets:
3 min ON / 1 min OFF
10 USA Swing
8 Goblet Squat
6 Up Down over KB

A, 4 sets:
3 min ON / 1 min OFF
10 Alt. Goblet Lunge
8 KB High Pull
6 KB Sit Up
@24/16

Maastaveto 3x2 (80-85-90%), 3x6x70%

Etuheilautus 3x15

Takareidet kumpparilla 4x20-30

Hyvää uutta vuotta !

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top