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

3 x 6-8 bench press
- 3sec count on the way down
- leave 2 reps in the tank
- rest 3-4 min btw sets

8 x 90sec
- 3-5 touch and go push press

Open Workout 14.3

MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:

60kg. deadlifts, 10 reps
15 box jumps, 24-inch
82,5kg. deadlifts, 15 reps
15 box jumps, 24-inch
100kg. deadlifts, 20 reps
15 box jumps, 24-inch
125kg. deadlifts, 25 reps
15 box jumps, 24-inch
142,5kg. deadlifts, 30 reps
15 box jumps, 24-inch
165kg deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:

42,5kg deadlifts, 10 reps
15 box jumps, 20-inch
60kg. deadlifts, 15 reps
15 box jumps, 20-inch
70kg. deadlifts, 20 reps
15 box jumps, 20-inch
82,5kg. deadlifts, 25 reps
15 box jumps, 20-inch
92,5. deadlifts, 30 reps
15 box jumps, 20-inch
100kg. deadlifts, 35 reps
15 box jumps, 20-inch

Ei Skaalata.

6 x (1 x Clean + 4 x Push press) @ 110% (SP)

SO 2:00