2 wall walk
6 toes to bar
12 DBL DB Thrusters (2x15/22.5)
20 double unders

RPE 9-10

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Stimulus:
High-intensity conditioning with gymnastics and dumbbell cycling
Shoulder and core fatigue builds steadily over time
RPE 9–10, Hard effort throughout, but still controlled. Don't feel like could continue after 20 min
Coach tip:
Break thrusters early to avoid hitting failure
Keep wall walks smooth and consistent, not rushed
Pacing:
Find a sustainable rhythm from the start
Short breaks > long stops

RX

3 rounds for time:
50 air squats
7 ring muscle-ups
10 hang power cleans (45/60kg)

SCALED1:

3 rounds for time:
50 air squats
7 chest-to-bar pull-ups
10 hang power cleans (35/50kg)

SCALED2:

3 rounds for time:
30 air squats
15 ring rows
10 hang power cleans (20/30kg)

INTENDED STIMULUS
Gymnastics and weightlifting triplet with moderate loading and high skill.
10:00-15:00; advanced athletes will go faster.
Air squats in 2:00 or less.
Muscle-ups in no more than 3 sets.
Hang power cleans in no more than 3 sets.
TC: 20

7 hang squat snatch
7 over head squat
7 burpee over bar
40/57.5kg

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Goal & Intensity
-Build overhead stability, mobility, and barbell cycling capacity.
-Combine strength and conditioning under fatigue.
-20-minute steady effort.
-Should feel challenging but sustainable.
RPE 7–8, You should be able to keep moving the entire time.

Coach’s Tip

Stay strong and active overhead in every rep.
Keep a steady rhythm on burpees to control breathing.

5 - 5 - 5 - 5 - 5

1 rep reserve every set

Pk-treeni

6 rounds for time of:

• 30 squats
• 19 power cleans
• 7 strict pull-ups
• Run 400 meters

Men: 135-lb. clean
Women: 95-lb. clean

Kipping HSPU

Headstand to kip

Scaled 1.
Headstand to wallclimb kick

Scaled 2.
Wall Climb

Strict

3 x ME

Rest 2-3min between sets

Squat volume
7x every 4 min

4 front squats, use 16.12. 3 RM to pick weights
straight in to

6 back squats, use from 8.12. 3 RM to pick weights

(28min)
-front squat + back squat, last set total kilos is score

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Goal & Intensity
-Build durable lower-body and midline strength by combining front and back squats in the same session.
-Loads are calculated from previous 3RM tests to ensure heavy but individualized work.
-Start about Front squat: 4 reps @ about 75 % (3RM:stä) + Back squat: 6 toistoa @ 70 % (3RM:stä)
-This is 1 out of 3 sessions
-Each 4-minute window feels demanding for the legs and breathing, while still allowing enough recovery for high-quality reps.
-This is volume-focused strength work, not max effort lifting.
RPE: 8, heavy and challenging, yet technically controlled across all sets.
💡 Coach’s Tip
Be extra disciplined with your front squat positioning and bracing so your back squats stay strong throughout the session.
Why this workout: Pairing front and back squats develops complete squat strength and transfers well to Olympic lifts and conditioning workouts. The volume-based structure improves strength endurance and teaches athletes to move well under accumulated fatigue.

On a 20:00 clock:
For load:
1 squat snatch
-score is 3 of the heaviest lifts

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Goal & Intensity

-Build maximal strength and confidence in the snatch using heavy single lifts.
-The objective is to find today’s best lift through controlled progression, not rushing.
-High neurological demand with full recovery between lifts.
-“Heavy” is relative — load is based on the athlete’s capacity on that day.
RPE: 8.5–9, very heavy, but technically sound; misses are not the goal.
💡 Coach’s Tip
Only lift when you’re fully set, use the rest time to reset technique and breathing instead of rushing the next attempt.
Why this workout: Heavy singles improve maximal force production and nervous system efficiency, both critical for Olympic lifting performance. The retest format allows athletes to track long-term progress and develop intelligent load management under pressure.