Takakyykky 3,3,1,1

Harjoituksen tarkoituksena on saada nostettua kaikki toistot. Kyllä ihan oikeasti kaikki, joten jätä toistoihin varaa! Kyseessä on ns. arkipäiväinen maksimi ja silloin jäädään todennäköisesti 10-15% kaikkien aikojen maksimista. Malta mielesi. Tämä kannattaa pitää mielessä myös tulevina päivinä testiviikoilla.

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.

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.

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

Back Squat

1 x 4 x 65%
1 x 4 x 70%
1 x 4 x 75%
1 x 4 x 80%
1 x 4 x 82 - 85%
2 x 4 x AHAP (4RM)

SO 3:00

Omatoimi:

Peruslämmöt ergoilla.
Tarvittavat mobiilisaatiot.
Lähesty joko prosenteilla tai katso millä kiloilla olet aikaisemmissa kyykky treeneissä tehnyt.