Push press

8-6-4-4

1-2 RIR

EMOM3 x 6

Back Squat 12-10-8-6-4-3
Sit up x 6 (lisäpainolla)

Band-pull-aparts 4x25

Yhden käden kulmasoutu 2x25 / puoli

Penkki 5x60%, 3x70%, 1x80%
-3s stopit

Penkki 3x6 (50-55-60%)
-touch&go
-”ylihidas/-kontrolloitu” alaslasku —> mahdollisimman räjähtävä punnerrus

Ojentajat kumpparilla / taljassa 5x20

Takakyykky 5-3-3-1-1-1

For 4 sets:
AMRAP in 2 mins of:
9/6 Machine Calories
9 Deadlifts, 80/55 kg

Rest 2 mins between each set!

Every 1:30 for 12 mins:

1x [ 1 Snatch Pull + 1 Low Hang Power Snatch + 1 Overhead Squat ],

@75-80% of 1 RM snatch

Etuheilautus 3x20
—> joka sarjan jälkeen lankku x 1min

Kyykky 3x2x70%

Sivutaivutus 3x20 / puoli

Jalan loitonnus kumpparilla 3x20 / puoli

90s on / 15s off for 4 rounds:
a) row
b) turkish get up
c) ski erg / echo bike / bike erg
d) 45+45s side plank
e) burpee high box get over (120 / 100)

Side plank -skaalaus: Haastavampi versio nostaa jalkoja esim. levypainojen / boxin päälle, kevyempi versio korottaa yläkroppaa vastaavasti.

RPE 6 / zone 2 (HR 60-70% HRmax)

BikeErg intervals (VO2max micro-intervals)

3 sets of 8-10 intervals

0:40 @ 95-100%MAP5 (hard)
0:20 @ rest

– 3:00 @ 40-60%FTP20 between sets –

Flow. Once you start, you will stay on the bike for the remainder of the session (all recoveries are active). Each set is 8-10 x 0:40 work / 0:20 rest, followed by a 3:00 recovery interval.
Note (pace). % are based on average watts from the Bike power profile (see session notes for options if not done this). The % won’t work for pace/1000m or calories/hr (so make sure to use watts). It is better to start @ easier pace (i.e. 95%MAP5) and then be able to do all the intervals vs starting too hard and not being able to complete the session. If you find the pace “too easy”, you can push the pace on the final 2-3 intervals of each set.

of intervals. If you’re confident you can keep hitting your paces after 8 intervals, you can do 1-2 more.

10 sets:
1 Power Clean @70-80% 1RM Power Clean
- Rest 1-2min btw sets