Deadlift

3 x 2 @ 80%
1 x 2 @ 85%
3 x 1 @ 90-95%

Go Every 3:00

pystypunnerruksia 3x5

Reverse Lunges + Back Squats

6 x ( 4 Lunges Alternating + 3 Back Squat ). Start ~50% BS & Building.

Go Every 3:00

AMRAP 10:
5 alternating single-DB lunges (15/22.5 kg)
3 lateral burpees over the DB
3 strict pull ups
– Hold the dumbbell any way.

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Goal & Intensity
Build upper-body pulling strength and control, while learning to maintain proper mechanics under fatigue.
The focus is on muscular endurance and precision without relying on momentum.
-Controlled, technical strength work, always quality over quantity.
In the AMRAP, aim for steady pacing with consistent movement and breathing.
-Initiate each pull from the shoulder blades, not the arms. This engages the right muscles and protects your elbows and biceps.
RPE: 7 → challenging effort, but technique remains solid throughout.
Why: This session develops upper-body strength, core stability, and body awareness, key for safe and efficient progress in pull-ups. The AMRAP adds aerobic demand and stamina, teaching you to maintain control and rhythm even when tired.

Amrap 40

200m Run
20x Pistol squat
10x Wall walk
200m Run
20x Kb swing
20x Pushup*
200m Run
20x Burpee
10x Chest to bar pullup

• Toistot lasketaan yhteensä 103 toistoa/kierros (punnerrukset x20) tai 93 toistoa/kierros (hspu x 10) 200m juoksu = 1 toisto

*Pushups/handstand pushups (x 10)
* Run 200m/Row 250m
* Pistol squat boksille/airsquat (x 40)
* Kbs -> raskas kuula (max 24/32 kg)
* Chest to bar pullup/pullup/hyppyleuka/ring row

Lämmittely
A.
Burpee
Kb swing
Mittarimato + shoulder taps
Heel tap squat

B.
Käsien pyörittelyt
Dead hang/lapaveto/kip swing

Seated Shoulder Press

5 x 4 @ 70% +

Go Every 2:30

halting clean deadlift
3 x every 1:30 min
3 reps
- This is supposed to be a primer, so choose semi light weigh ( about 40-55%)
- Perform a clean deadlift up to the designated height ( upper-thigh)
- keep the shoulder joint in front of the bar, and the weight balanced evenly over the whole foot.
- If you’re not having to fight to keep the bar from swinging forward away from your legs, your shoulder joint is not in front of the bar.
- Hold this position for 2-3 seconds before returning the bar to the floor—you’ll never stand completely at the top.

EMOM 25 min
1) Box jump over
2) Toes to bar
3) Heavy RKBS 24/32 kg
4) Bar MU
5) rest

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Goal & Intensity
-Before the workout, we’ll go through different progressions so everyone can choose a variation that challenges them while keeping the reps controlled.
-For muscle ups focus on a strong kip and a smooth pull-to-press transition.
-Through out the practice RPE: 6–7 → technical, not maximal. Perform reps at your own pace with coach support.
-Today’s workout builds broad capacity – explosiveness, core control, strength, and skill.
-Each minute gives you a different stimulus, but the overall pace stays controlled.
-Scale so you can keep moving every minute – e.g., toes-to-bar → knee raises, bar MU → chest-to-bar.
RPE: 7–8 → challenging but steady effort across the full 25 minutes. Advanced members should aim for higher rep range and 8.5 RPE.
Why: This workout combines skill practice with conditioning; you’ll progress in movements while also building the capacity to sustain intensity for longer.

BENCHMARK
20 min amrap
5 pull-ups
10 push-ups
15 air squats

Scaled WOD
Every 2:00 x 10 rounds:
3 strict banded pull-ups
6 hand-elevated push-ups
9 air squats

E3MOM
5 x 5-6 hang power clean