2,000-m row
rest 5-10min
1:00 max-cal Echo bike

Scaled WOD
For time:
1,600-m row
rest 5-10min
1:00 max-cal Echo bike

WARM-UP

3-5 Minutes of bike or row to get body warm.
Then 3 Rounds of:
5 Hang muscle cleans
5 Front squats
5 Tall cleans
5 Shoulder press
5 Clean grip overhead squats
10-20 Scorpion stretches
10-20 Iron cross stretches

---

CLEANS

Cleans & Thruster -complex:

Sets of 2+1 (2 Cleans + 1 squat clean into thruster).
• No touch and go
• No letting go
• 2 x same weight before adding more weight
• Add weight until the movement starts to slow down.
• Focus on technique and consistency
• 20:00 minutes. Lift every 2:00 min.

---

STRENGTH

Front squat,
Every minute on the minute for 8:00 minutes of: 6 Front squats @ 100% of the heaviest set of clean & thruster complex

---

ACCESSORY

3 Rounds of:
8-12 Strict chin-ups
8 Seated shoulder press with barbell
8 Pendlay rows
12 Strict toes to bar/Ironclad abs
15 Weighted hip extensions
:30s Wallsit hold

WARM-UP

3:00-5:00 min erg of choice.
Then 3-4 rounds, 3-5 reps each movement:
Clean pull
Tall muscle clean
Front squat
Push press
Tall clean
Push jerk with pause at catch

---

CLEAN & JERK

Clean and push jerk,
build up to a heavy single in 15:00 minutes.

---

STRENGTH

Front squats,
Build up to a heavy single in 15:00 minutes.

---

(OPTIONAL) BONUS

Bent over row,
3 x 8 (easy)

Hammer curl into shoulder press,
3 x 8 (easy)

Death march,
3 x 12 steps (easy)

Box step-ups,
3 x 12, alternating legs (easy)

Core:

3 Rounds of:
1:00 min plank
20m+20m 1- Arm suitcase carry (heavy)
Rest 1:00 min between rounds.

8x1 @ 75-85%

15-20min work on your weaknesses with an empty barbell

Syksyn VOIMA-ohjelmoinnin viides kierto alkaa. Yhdessä kierrossa on edelleen neljä erilaista harjoitusta. Nyt siirrytään selkeästi jo raskaampiin kuormiin pääliikkeissä. Lokakuun lopulla testataan 3 toiston maksimit pääliikkeissä.

Harjoitus 1) Maastaveto

Lämmittely 8min
30sek ergo
6 maastaveto nousevalla kuormalla (40-65%)
8+8 gorilla row
8+8 russian twist

Maastaveto
1x5, RPE 8-9 tai noin 80-85% 1RM tuloksesta. Aikaa noin 12-15 minuuttia. Jonka jälkeen
2x8 @80% viimeisestä x5 sarjasta.
- Merkkaa tulokseen maastavedon paino (deadlift).
- Prosentit ovat suuntaa antavia, tähtää päivän RPE-arvon toteutumiseen.

Pystypunnerrus, istuen penkillä (käsipainot)
3x6-10, RPE 10
- Toistoprogressio. Kun saat kaikissa kolmessa sarjassa 10 toistoa täyteen, lisää painoa seuraavassa treenissä.
- Nojaa räkissä olevaan tankoon (tanko lapaluiden alla).

Lantionnosto stopilla (tanko)
2x10, RPE 7
- Selkä penkillä. 2 sekunnin stop yläasennossa.

Skull crusher (kaksi käsipainoa)
2x10-12, RPE 9-10

swim 500m for time

Close-grip bench press
5 - 5 - 5 - 4 - 3 - 2 - 1

Three attempts for a heavy set of 5 (5 RM).

Afterwards, go even heavier, but with less reps.

---

If you fail the second rep of your 2 RM attempt, post that as you 1 RM, and so on.

---

Remember to save your scores in WdC and the athlete charts!

2-3sets:

30-90s sandbag bearhug hold

rest as needed between sets

Build to a single set of a heavy 6