For time :

1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

No Time Cap

Wear a Weight Vest (20/14 lb )

"Whitten"

5 rounds For Time :

22 Kettlebell Swing 32/24kg
22 Box Jumps 24"/20"
400m Run
22 Burpees
22 Wallball Shots 20/14p

TC 45

6 x every 90s.
3-7 kHSPU
RPE 5-6

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To improve vertical pushing power and movement efficiency with the kipping rhythm.
Keep the volume manageable to maintain high-quality reps throughout all sets.
RPE: 5–6 (Smooth and technical).
Coach's Tip: Focus on a controlled descent and explosive hip drive to "pop" your head off the floor. Quality of movement is more important than the number of reps today.

week 2/6 - 3s. pause at the bottom

Built up - in every set last 2 reps 3s. pause
go every 3 min
5 reps 60%
5 reps 65%
5 reps 70%

go every 4 min
4 x 3 reps
up to 73-75 % of 1 Rm

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-Build strength and confidence in the bottom position
-Improve posture, balance, and control under load
RPE 6–7: Moderate and controlled effort
Coach tip
Stay tight during the pause
Keep elbows high and chest lifted throughout the lift

Push press 3x4 reps
-75-80%

“Assblaster”

20min EMOM:

1) 5 Deadlift @60-70%
2) 10m Walking Lunges (Overhead or Front Rack, use DB or KB or barbell)

Overall RPE 4. This will burn your glutes. Alternate between the movements, deadlift with moderate/heavy load. You can alternate walking lunges style if wanted (front rack, overhead, farmers style…)

Hang Snatch
6x3r
Recovery as needed.
Choose weights by feel.

3x5 Overhead Squat

• Same weight in all sets. Use 90% of the heaviest set from last week

Deadlift 5x3
– nouseva paino
– lepo 3-4min

Practice Handstand Push-ups for 20min

• If you can do 5 or more with a kip even when tired, then do 5-7 EMOM for 10min
• If you can do 3 or more Strict HSPU, then do 3-6 Strict HSPU EMOM for 10min