5 x every 4 min
8 alt. step back lunges

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Goal & Intensity
- Build strong, stable, and enduring legs
-We are starting with controlled strength work and finishing with a grind that tests your stamina.
-The first part focuses on controlled unilateral strength (RPE 7–8); the second part is steady effort with rising heart rate and leg fatigue (RPE 8–9).
-Don’t rush the strength work.
-Treat every rep like it’s your first one. Save the higher gear for the endurance piece.
RPE: 7–9 → controlled effort early, hard but sustainable pace in the finisher.
Why: This session develops hip and knee stability, single-leg strength, and leg endurance, all of which carry over to squats, running, and overall athletic balance. The finisher teaches you to maintain form and rhythm under fatigue.

Back Squat 5RM

Build in 35 minutes maximum weight of 5 rep. Back Squat

Example approach sets :
10 @ barbell
10 @ 30%
10 @ 40%
6 @ 50%
5 @ 60%
5 @ 65%
5 @ 70%

And continue To Max.

Rest 2:00 - 3:00 Between Sets.

4 - 4 - 4 - 4

Valakyykky 3,3,3,3

nousevilla painoilla, tauot 2 min.

Dumbell bench press/ floor press 3 x 8-12

then
Dumbell bent over row 3 x 12

Back Squat

1 x 5 @ 50%
1 x 4 @ 60%
1 x 3 @ 70%
1 x 2 @ 80%
1 x 2 @ 85%
3 x 1 @ 90%

Go every 2:30

Mitä teit?

Find your 6 RM in 15min

4 rounds for time:

12 box over jumps
9 front squats
6 push jerks.

RX´d: 70/50kg or 50% C&J max. Timecap 10 min.

Joka toinen minuutti 5 kertaa:

10 pull-ups / banded kipping pull-ups / ring rows / australian pull-ups
10 push-ups
10 v-ups