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.

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

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.

8 kertaa, 30s työtä, 30s lepoa:

1 rope climb / 2 rope ascends maasta
3 power cleans 100/70 / kevyempi paino

Kun pari tekee työtä, toinen lepää. Aloita kiertos aina alusta.

Metconin jälkeen:

3 kertaa:

10 bench presses, 60-80% max + 3-5 explosive push-ups, with clap if possible.

Timecap 15 min. Tavoitteena tehdä voimaharjoitus lajinomaisesti hieman väsyneenä.

5-4-3-2-1

RMU. Scaled : C2B+ring dip / pull-up + push-up, samat määrät: 5/5 + 4/4 jne.
10m HS walk / 3 wall climbs / 7 Box pike walks = Legs on box

Timecap: 7 min