Work your gymnastic weakness for 15-20min

Ohje: harjoittele jotain kehonpainoliikettä 15-20min

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3-5 rounds for Quality:

1) 10m Lateral Lunge
2) 8+8 Single Arm Overhead Squat
3) 5-10 Passthrough
4) 45-60sec Active Hang
5) 10 SOTS Pull with a Band

Ohje: tee 3-5 kierrosta, päivän kunnon mukaan. Lepää tarvittava määrä. Katso videot liikkeistä.

Back Squat 4x6 AHAFA

Rest as needed

Spend about 10–12 min
3 Rounds, smooth pace:
10 Ring Rows (activate pulling & scap control)
10 Kettlebell Deadlifts (same weight you’ll swing or slightly lighter)
8 Slow Push-Ups (full body tension)
10 Air Squats
5 Burpees (just to practice rhythm)
Then:
2 Rounds (build to workout intensity):
5 Russian KB Swings (build speed)
5 Chest-to-Bar or scaled pulling option
5 Fast Burpees
✔ Coaching Notes
Keep the warm-up intentional but not exhausting — aim for RPE 4–5.
Last 2 rounds should feel like “controlled fast” so the first round of the workout doesn’t shock your system.
Focus on shoulder stability during pulling and hip snap during swings to save grip later.

4x
Start new every 4th minute

Each for time
15-20/12-15 Cal.
9 Bar Facing Burpees
6 Snatches 50/35kg

EMOM x 8

1) 5-10 push up
2) 8-12 box jump

E90s x9

2 hang squat clean + 2 jerk

AMRAP 20

20/cal machine
20 kbs @24/16kg
20 box jump
20 sit up

AMRAP 20

6 pull up
12 Db snatch@22,5/15kg
18/14cal machine

For Quality~30min

10-20cal monostructural
1-3 rope climb
5+5 windmill
20-40m s.a farmer/ or OH carry
10-30s hollow hold

Machine intervals

6x 90s ON/ 30s OFF

1) c2bike
2) row
3) ski
4) echo

(Total 48min)