24 box jump-overs (51/61 cm)
24 power snatches (30/42,5 kg)
24 overhead squats (30/42,5 kg)
24 toes to bar
24-cal ergo
– Step down from the box.

Scaled Wod
AMRAP 20 with a partner:
24 box step-overs
24 hang power snatches
24 overhead squats
24 hanging knee raises
24-cal ergo
– Step down from the box.

3min Ergo

3 rounds
10 steps walking lunge
10 scapula pull up
10 plank shoulder tap

3min jog/walk

3 rounds
10 OHS (keppi)
10 ring row
10 sit ups

3min Ergo

3 rounds
10 KB sumo DL
10 push ups
10 V- ups

3min jog/walk

3 rounds
10 KB swing
10 air squat
10 Up Downs

100cal Ergo
100 KB swing
100 Wall ball
100 pull up /ring row
100 sit up
100 push up/worm push up

Deadlift 4x6
- lepo 3min
- nouseva paino

MODERATE(-HEAVY) DAY 11/30

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WARM UP n. 15min no shoes

TEE OMAT TAI

YOGA WORKOUT tee liikkeet peräjälkeen ensin yhdelle puolen, toinen kierros toiselle puolen
FORWARD BEND
WARRIOR I
WARRIOR II
TRIANGLE
SIDE STRETCH
REVOLVING TRIANGLE
HALF MOON
WARRIOR III
EXTEND BIG TOE HOLD
DOWNWARD DOG
LOW PLANK
COBRA POSE
CHILD POSE

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2 rounds

10x BAND FACEPULL & EXTERNAL ROTATION & PRESS
10x/side + 5-10sec hold last rep BIRG DOG
10-12x PLATE PASS CRUNCH
16 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG OR 4-6x WALL WALK STEP-UPS ONTO PLATE

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video: PLATE PASS CRUNCH

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MUSCLE CLEAN + TALL CLEAN + FRONT SQUAT
2-3x1x[4+4+4]@barbell, rest btw sets 2min

BLOCK CLEAN from BELOW KNEE + FRONT SQUAT
2-3x1x[3+3]@barbell, 2x1[3+1]@50%, 3+1@60%, 2x1x[2+1]@70%, 2+1@75%, 2+1@80%, (1-2x1x[2+1]@85%), jerk-%, rest btw sets 2min

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BLOCK CLEAN HIGH PULL from BELOW KNEE *full foot
3@80%, 2x3@90%, 3x3@100%, 1-2x3@105%, jerk-%, rest btw sets 2min

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video: BLOCK CLEAN from BELOW KNEE 0:25

video: BLOCK CLEAN HIGH PULL from BELOW KNEE 0:14

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SUPERSET: quality

3 rounds, no shoes

30sec MILITARY PLANK
10 step/leg DEATH MARCH, light

Rest as needed

video: MILITARY PLANK

video: DEATH MARCH

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PROG II - MODERATE-HEAVY WEEK 6/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

MODERATE DAY 17/36

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CLEAN + FRONT + POWER JERK + SPLIT JERK
2x2x[1+1+1+1]@barbell, 1+1+1+1@up to 70%, 1+1+1+1@75%, 3x1x[1+1+1+1]@80%, jerk-%, rest btw sets 2min

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PAUSE CLEAN PULL *3sec pause 2cm off the floor, full foot + CLEAN PULL *full foot
2+1@95%, 2+1@100%, 2+1@105%, jerk-%, rest btw sets 2min

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SNATCH PUSH PRESS + OHS *pp flat footed/full foot - mahdollisemman raskailla yritä ponnistaa koko jalkapohja lattiassa
1-2x1x[3+1]@barbell, 3+1@up to 80%, 2x1x[3+1]@85%, ohs-%, rest btw sets 2min *up to example 55-65-70-75%

OR
SNATCH BALANCE + OHS
1-2x1x[2+1]@barbell, 2+1@up to 80%, 2x1x[2+1]@85%, ohs-%, rest btw sets 2min *up to example 55-65-70-75%

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PAUSE FRONT SQUAT + FRONT SQUAT *pause 2-3sec in the bottom
3x1x[1+2]@75%, fs-%, rest btw sets 3min

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SUPERSET: quality

3 rounds: NO SHOES

20-30sec weighted SIDE PLANK *kässäri lonkan päälle
10x /side RUSSIAN TWIST *plate

Rest as needed

KEHONHUOLTOA!

3x 2+1 50-70%
3× 1+2 50-70%
3× 1+1 75% +++

WODconnectiin vikat
3× 1+1

AMRAP 4
40/30 (cal) Row
30 Wall balls @ 9/6kg
20 Toes-to-bars
AMRAP Burpees in any remaining time

AMRAP 3
30/24 (cal) Row
20 Deadlifts @ 83/61kg
AMRAP Bar-facing burpees in any remaining time

AMRAP 2
20/15 (cal) Row
AMRAP Lateral burpees over the rower in the remaining time

– Rest 2:00 between intervals –
— Rest 4:00 between sets —
Flow. A1-A2-4:00 rest-A1-A2-etc.

Overview. These are intended to be hard but still repeatable intervals. This means finding a pace on each that you can (barely) maintain through the interval (and recover in time for the next one). This week we’ll have descending duration intervals (4/3/2 minutes) to allow you to keep pushing the intensity. We’ll also have bigger sets in each movement with an intent to keep them unbroken where possible.
If you need to break any movement up to more than 2 sets, choose an easier rep scheme from below:
Wall balls – 20 or 25 reps
Toes-to-bars/deadlifts – 10 or 15 reps
Adaptation. Improve your work capacity by increasing your body’s ability to transport oxygen to the working muscles and ability to tolerate lactate. Develop your capacity to maintain high work output in workouts.
Instructions. Set the equipment up to have 2-3m transitions between movements (this is your in-built rest).

Row → same calories on another machine
Toes-to-bars → → V-ups
Deadlifts → 70/47.5kg, 61/43kg

Snatch waves – Perform 3 waves of 3 sets (3 – 2 – 1) as follows:

Wave #1: 3 @ 68%, 2 @ 73%, 1 @ 78+%
Wave #2: 3 @ 73%, 2 @ 78%, 1 @ 83+%
Wave #3: 3 @ 78%, 2 @ 83%, 1 @ 88+%

Rest 1:00-1:30 between sets
Rest 2:00 between waves

– Each wave consists of 3 sets (triple, double, single).
– Drop the bar between each lift in the set

Back squat

4-4-4-10+

2-3rep in tank/ 10+ = MAX reps 70% of daily 4rep max kg / 20 MAKSIMI lopeta siihen vaikka vielä tulisi toistoja

6-8 intervals

500m Row @ Hard start*

– Rest 2:00 between intervals –

Pace/Intent. Every interval today is a “hard start” interval. The intent is to sprint the first 125m, then settle into a hard pace to finish the interval. This will stimulate your aerobic capacity and prepare you to keep moving at a high rate after a hard start to a workout.
Focus. Maintain a good rhythm and sequence (legs, hips, arms) even during the sprint. Check-in with yourself to ensure your form is still solid on the 2nd half of each interval when fatigue sets in.