Rinta tankoon tekniikka päivä 1

1. 3 x 10 rengassoutu, jalat 30cm renkaiden etupuolella
2. 3 x 30s aktiivinen roikkuminen
3. 100 kuminauha pull apart

4x4 Thrusters
AHAFA

6.12.1917

For time
6 rounds

12 RKBS 24/32kg
19 Chest to bar pull ups
17 burpees

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Goal & Intensity
-This is a tough conditioning piece meant to challenge your engine, grip, and upper-body pulling capacity.
-The aim is steady, sustainable pacing across all 6 rounds, avoid redlining early.
-You should feel a strong but manageable cardiovascular push throughout, with shoulders and grip working hard but not failing.
-Each round should stay consistent within 10–20 seconds from start to finish.
RPE 8–9: You’re working hard, breathing heavy, and choosing movements/scaling options that let you keep moving without long breaks.
-If you need to stop, it should be strategic and not because you hit muscular failure.

E1.30M x 8

1 snatch @70%->up to 90-95%

Nousevilla painoilla max 95% asti, jos tuntuu hyvältä. Toistot pitää pysyä teknisinä.

For 40 min
1) Shuttle run
2) row
3) bike
4) rest

Set a single number of calories and complete that amount of work each minute - every minute.

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Goal & Intensity
-Find a steady power output you can maintain for the full 40 minutes without major drop-offs.
-The aim is to hit the same calorie target every minute — not to sprint for a PR.
-Low-stress, long-duration aerobic work where your heart rate stays controlled but steadily elevated.
-Rotating movements keeps the breathing active without one machine overwhelming your legs or lungs.
RPE:6–7/10 throughout — you should be able to speak short sentences, but not hold a full conversation.
-If the first 10 minutes feel like RPE 8–9, you're going too hard.
Why this workout / intended effect:
Builds aerobic capacity, pacing skill, and your ability to produce repeatable power in long intervals.
It also develops your engine with minimal joint stress and suits all fitness levels.
Tip: Pick a calorie target that feels almost “too easy” in the first round — that’s usually the perfect pace for 40 minutes.

5x10m Db/kb walking lunge

rest as needed

E3MOM x 4

7 burbee over bar
7 stoh@50/35kg
7 burbee over bar (Fast intervals)

EMOM x 32

1) 6-12cal ski
2) 10-20 kbs @24/16kg
3) 8-16cal row
4) 10-20 sit up

4x7min, 1min rest between machines

1) bike
2) row
3)ski
4) echo

(5min steady/2min moderate or fast)
*

20min stretching

AMRAP 10

8 pull up
12 box jump
16 sit up