Pause Push Jerk
EMOM 10
2 reps Paused push jerk
- pause 2" at receiving pos.
- med. heavy load ( 75-80% from start to finish )

Accumulate 40 reps for each movement, divide anyhow:
- Rower pike up / rower knee tuck / tuck up
- arch rock
- offset farmer's hold (40s for both sides)

Offset farmer's hold: Farmaripito eri kokoisilla käsipainoilla / kahvakuulilla: esim. ensin vas. 32kg, oik. 24kg, kumuloi 40s pito -> käsien vaihto.

Hip - and back extensions on the GHD
4-5 x 12
Calm pace, no swinging/kipping

4 Rounds of

EMOM 7
1) 45sec Row
2) 8-15 KB Swings Into Squat
3) 8-12 Double DB Snatches
4) Pullups/Chinups
5) 45sec Bike
6) 6-10 Burpee Box Jump Overs
7) 12-20 Wall Balls

Rest 3min btw Rounds

1 RM

Päivän paras

8:00 Mobility + Core Workout
9:00 Basic Endurance CrossFit

16:00 Mobility + Core Workout
17:00 MAP5 + FTP 20 ( 25.2.2025 )
18:00 Double Unders + HSPU Technique
19:00 Kipping Pull-Ups Technique

8 x 20 sekuntia työtä / 10 sekuntia lepoa.

• Penkkipunnerrus (N 20kg / M 30kg)

Tankoa ei saa laskea työvaiheen aikana telineeseen.
Pienin toistomäärä jää tulokseksi.

Warm Up
2 rounds
2 min cardio (ski, row, ab)
15+15m single arm kb bottom up carry (käsi 90asteen kulmassa)
45-60s supinated grip bar hang
30-45s front leaning on low rings (punnerrus lankku pito)
30-45s hip bridges with pause at top
then start strenght part

Strenght
2 rounds (+2.5kg bp ja 1.25-2.5kg wpu) isommilla sarjapainoilla kuin edellisellä kierrolla)
5 Pause Bench Press + 5 weighted Strict Pull Up
3 Pause Bench Press + 3 weighted Strict Pull Up
1 Pause Bench Press + 1 weighted Strict Pull Up
2-3 min rest bwn sets

Set 1: 65/40%
Set 2: 75/60%
Set 3: 85/80%
Set 4: 70/45-50%
Set 5: 80/65-70%
Set 6: 90/85-90%

Metcon
Emom 6
odd : wall ball shots x 10-15 reps
even : db bench press x 10-15 reps
straight to
Emom 6
odd : db snatch x 12-16 reps
even : ring row x 12-16 reps

For time

1-2-3-4-5-6-7-8-9-10
Deadlifts @ 102.5/70kg
Handstand push-ups

Target time. < 7:00 CAP 10:00

For time

10-9-8-7-6-5-4-3-2-1
Burpee box jump overs, 24/20″
Chest-to-bar pull-ups

Target time. < 6:00 CAP 10:00

Pacing. 1) Push for big sets, but with smart breaks on the deadlift and HSPU to ensure you keep getting right back to work each time on part A, 2) Push to a threshold pace you can sustain on the burpee box jump over the whole way while keeping the chest-to-bar pull-ups unbroken as much as possible each round on part B.

Strategy. Part A is an ascending couplet of deadlifts and handstand push-ups. Plan to attack each movement in big, even unbroken sets if your capacity allows; however, be sure to take smart breaks on one or both movements as the reps increase to ensure you can keep your pace and avoid excess rest.
Part B is all about how fast a pace you can hold on your burpee box jump overs while still being able to get right to work on the chest-to-bar pull-ups and maintaining unbroken sets as much as possible. Find a good rhythm on the box and keep getting straight to work each time.

Movement options.

Deadlift → 102.5/70kg to 70/47.5kg
Handstand push-up → Standing HSPU variation of choice
Chest-to-bar pull-up → Regular pull-up

RX
7-6-5-4-3-2-1 reps for time of:
Bar muscle-ups
– Row 150 m after each round.

intermediate
7-6-5-4-3-2-1 reps for time of:
Jumping bar muscle-ups
– Row 150 m after each round.

beginner
7-6-5-4-3-2-1 reps for time of:
Foot-assisted pull-ups
Foot-assisted dips
– Row 150 m after each round.

Score:
Total time

Skill Work
Post-workout
3 sets:
25 ab-mat sit-ups