Every minute on the minute for 24min

• 1: 30 Double unders
• 2: 15 KBS (Russian) 32kg/24kg
• 3: 15/10 cal Row
• 4: 10 Toes to bar

Find your 2 RM in 15 min

Warm up the first 10 min with short and explosive sets.

55min of aerobic work!

800m Run
Row

@60-70% of Max HR

3x5 Front squat

4 - 4 - 4 - 4 - 4

3s full pause (AHAFA)

Back squat, 85 % 5RM painosta.

6 - 6 - 6 - 6 - 6

4 rounds of
10 Barbell good mornings
10 Barbell single leg deadlift
10 DB bench press
10 DB bent over row
10-20 bicep curls

*For quality!

in 20 min
Find 3 daily max
for
back squat
-score is 3 heaviest successful lifts

Goal & Intensity
Find today’s three strongest reps in the back squat.
-THIS IS NOT a true 1RM, but the best technically sound lifts you have today.
-Wake up the nervous system and build strength without drifting into ugly reps.
-The sets should feel “heavy but controlled,” with weights climbing naturally as confidence and movement quality improve.
-During the final lifts you should be working hard, but your technique stays clean and consistent.
RPE 8–9 on the final set, meaning you might have had one rep left, but not two.
💡 Coach’s Tip
Think about keeping the “three pressure points” of your foot glued to the floor: heel, big toe, little toe — stable feet equal stronger squats.
Why this workout?
This session builds raw leg strength, neuromuscular recruitment, and technical confidence under load.
It also serves as a great check-in: you see where today’s capacity truly is without the stress of a full 1RM test.

5 x 5

AHAFA

2 - 2 - 2 - 2+
Deadstop*
TM (1 rep reserve every set)