AMRAP 8

1-2-3-4-5..etc. Wallwalks
45 Single Unders

80 alternating DB snatches (15/22.5 kg)
80 sit-ups
80 lateral burpees over the DB
800m bike or 1,600/2,000-m C2 bike

---

Goal & Intensity
- Tackle a large volume of work at a steady pace while keeping movement quality high all the way through.
-This is an endurance grind that also challenges your mindset.
-A long chipper where different parts of your body fatigue (core, shoulders, lungs).
-The aim is to keep moving almost nonstop at a consistent pace.
-Target Time | 14:00-20:00.
-Start the burpees at a controlled rhythm and don’t stop – steady beats sprint-and-crash every time.
RPE: 8 – breathless and mentally tough, but manageable with smart pacing.
Why: This workout builds endurance, grit, and pacing awareness. These skills are essential for sustaining high output in longer workouts without burning out.

Shoulder Press

5 70%+
5 75%+
3 80%+
5 80%+
3 85%+
1 90%+

Go every 2:30

Back Squat

2 x 10 @ 50-55%
2 x 8 @ 60 - 65%

Approaching in 8 minutes to 85%

3 x 1@85%

Send Off 3:00

Takakyykky 1,1,1,1

Alkavalla 2 min, nousevat painot

”Grettel”

10 kierrosta

3 rinnalleveto + työntö 43/61kg
3 yleisliike tangon yli

10 min aikaraja

In 25min
Power clean + push jerk 1RM

Free Handstand hold practice
10 min
1mx1m

3 kierrosta:

10 dbl DB floor presses
10 ring rows, 2s stop at top
10 box dips

Lepää jos tarvitsee.

21 - 15 - 9

Deadlift, 100/70

5 - 4 - 3

Rope climbs