Warm Up
2-3 min bike erg + 2-3 min ski erg (play with tempo as you like)
then 2 rounds

:30-40 wall sit hold + 10 air squat / 2nd set 20-30 static lunge hold R/L + 10 walking lunges
:20-30 single leg hip bridge hold R/L + 10 hip bridges / 2nd set 20-30s chinese elbow plank + 5 crab bridges
:30-40 slow negative strict hspu + couple sec hold at top before next rep (4-8 reps total)
:30-40 quad truped shoulder taps or quadtruped walk forward/backwards
then 1 round with barbell 5-10 reps per movement
back rack step back lunges, strict press and thrusters,

Strenght
Back Rack Step Back Lunges 4x10reps@40-50-55-55% of 1rm back squat
rest 2.5-3.5 min bwn sets
Single arm DB push press 4x5+5reps@20-30/30-40kg
rest 2.5-3.5 min bwn sets
Thrusters 4x5 reps @60-70-75-75% of 1rm
rest 2.5-3.5 min bwn sets

Metcon at 80-90% effort
barbell conditioning, every 2 minute for 10 minutes (5 sets)
12 deadlifts + 9 hang power cleans + 6 push jerks @60-70% of 1 rm power clean&jerks

Accessory Work
2-3 sets
20+20m single arm kb oh/suitcase carrying (eli toinen oh ja toinen salkkukannossa 20m ja sama toiselle puolelle)
12-15 back shoulder ring rows
12-15 front raises/LU-raises @2.5-5kg's
rest as needed bwn sets

Cool down
3-5 min recovery bike / air bike / jog&walk

Rive +Ylöst.
6sarjaa
-2+2

Warm Up
2-3 min rowing + 2-3 min jump rope
then 2 rounds
5-10 kip swings
5-10 v-ups
5-10 burpeess
then 1 set
:20-30 ring support hold + 10-20 sec ring dip hold
+
:10-20 chin over bar hold + 20-30sec front leaning on rings

Strenght
Test your max reps unbroken ring musle ups and bar muscle ups
or
Test your max reps of kipping c2b pull ups and ring push ups
rest as needed bwn sets

Metcon

18 min amrap
15 drag rope double unders / 36 double unders
3 ring muscle ups / bar muscle ups / burpee c2b pull ups
9 ghd sit ups
target rounds 8-12.

Accessory Work
2-3 sets
8-12 pec flyes with light dumbbells 2.5-7.5kg 's
8-12 bicep curls as you like
8-12 tricep turns as you like
rest as needed bwn sets

Cool down
3-5 min recovery bike / air bike / jog&walk

Warm Up
3x30 sec easy/20 sec moderate/10s fast air bike (total 3 minutes)
band pulls + banded hip activation
5 minutes of some agility&speed drills (voi olla esimerkiksi ns. tötsällä käyntejä ja paluu aina keskelle lähtöpisteeseen)
then do barbell prep as needed before starting weightlifting session

Weightlifting
flat foot snatch + pause ohs
3x2+2reps @35-50%
tempo snatch + snatch
3x1+2reps @60-75% (huom 1 tempo snatch)
snatch
3-4x (80-95%x1, rest 30sec, 75-85%x1, rest 15sec 65-75%x1)
rest 1.5-2.5 min bwn sets

power clean+ tempo clean + push press + split jerk (pause on catch)
3x1+1+1+1@35-50%
tempo clean + squat clean + split jerk
3x1+1+2reps @60-75%
squat clean + split jerk
3-4x (80-95%x1+1,rest 30sec 70-80%x1+1reps)
rest 2-3min bwn sets

Metcon at 85-95% effort
2 sets
21-15-9 reps / Women Calories 17-12-7
Bike erg Calories
9-7-5 reps
1st set - DB Snatch / 2nd set : DB Power clean&jerks @22.5-27.5/32.5-40kg (1×dumbbell)
rest 1:1 bwn sets

Cool down
3-5 min recovery bike / air bike / jog&walk

Kevään 2026 ohjelmoinnin kymmenes kierto! Yksi kierto sisältää neljä erilaista harjoitusta. Tämän kierron jälkeen on kevyempi viikko, eli tee tämän kierron harjoitukset raskaasti.

2) Leuanveto

Lämmittely, 8-10 minuuttia
Pidä huolta keskivartalon ja yläkropan monipuolisesta lämmittelystä. Kiinnitä huomiota myös pakaran aktivointiin.

Leuanveto, vastaote
3 x 2–6 toistoa – lepää 40 sek – 2–6 toistoa
- Klusterisarjoja. Tee ensin 2-6 toistoa valitsemallasi variaatiolla. Lepää 40 sekuntia ja tee 2-6 toistoa samalla variaatiolla. Pidä tämän jälkeen pidempi lepotauko.
- Tee nämä harjoitukset aina samalla variaatiolla (lisäpainolla, kehonpainolla tai avustetusti). Tähdätään tässä mahdollisimman vähäisiin apukeinoihin.
- Yritä lisätä toistoja viikko viikolta (toistoprogressio).

Lantionnosto (tanko)
3x10, RPE 9-10
- Yläselkä penkin tai boksin päällä.
- Merkkaa tulokseen lantionnoston paino (hip thrust).
- Jos mahdollista, lisää painoa viime viikosta (isompi RPE).

Lattiapenkkipunnerrus (käsipainot)
3x8-12, RPE 10
- Toistoprogressio. Kun saat kaikissa kolmessa sarjassa 12 toistoa täyteen, lisää painoa seuraavassa treenissä.

In Pair

16min ON/2min OFF

A) Max Cal Row
B) Max Cal Bike

Työntö otteella tempaus
4sarjaa
-3 @50%

Warm Up
2-3 min bike erg + 2-3 min ski erg (play with tempo as you like)
then 2 rounds

:30-40 wall sit hold + 10 air squat / 2nd set 20-30 static lunge hold R/L + 10 walking lunges
:20-30 single leg hip bridge hold R/L + 10 hip bridges / 2nd set 20-30s chinese elbow plank + 5 crab bridges
:30-40 slow negative strict hspu + couple sec hold at top before next rep (4-8 reps total)
:30-40 quad truped shoulder taps or quadtruped walk forward/backwards
then 1 round with barbell 5-10 reps per movement
back squat, strict press and thrusters,

Strenght
Pause Back Squat + Back Squat 4x2+3reps@60-65-70-75% of 1rm
rest 2.5-3.5 min bwn sets
Strict Press 4x5reps@60-65-70-75% (start each rep as single/pause on front rack)
rest 2.5-3.5 min bwn sets
Thrusters 4x5 reps @60-65-70-75% of 1rm
rest 2.5-3.5 min bwn sets

Metcon at 80-90% effort
barbell conditioning, every 2 minute for 10 minutes (5 sets)
8-10 tng power clean&jerks@50-55% of 1rm pc&pj

Accessory Work
2-3 sets
12-15 ghd back extensions/reverse hypers @light&moderate weight
12-15 reverse flyes @1.25-2.5kg's
12-15 front raises/LU-raises @2.5-5kg's
rest as needed bwn sets

Cool down
3-5 min recovery bike / air bike / jog&walk

Maastaveto 3x2 (80-85-90%)

Stoppikyykky 3x3x50%
-3s stopit

Tempaus kahvakuulalla/käsipainolla 4x8-15 / käsi

Warm Up
3x30 sec easy/20 sec moderate/10s fast rowing (total 3 minutes)
band pulls + banded hip activation
5 min of speed ladder drills
3x10 lateral jumps (sharp ones) during rest time (2-3 mins do some core activations )
then do barbell prep as needed before starting weightlifting session

Weightlifting
flat foot snatch + pause ohs
3x2+2reps @35-50%
tempo snatch + snatch
3x1+2reps @60-75% (huom 1 tempo snatch)
snatch
3-4x (80-90%x1, rest 30sec, 75-85%x1, rest 15sec 65-75%x1)
rest 1.5-2.5 min bwn sets

power clean+ tempo clean + push press + split jerk (pause on catch)
3x1+1+1+1@35-50%
tempo clean + squat clean + split jerk
3x1+1+2reps @60-75%
squat clean + split jerk
3-4x (80-90%x1+1,rest 30sec 70-80%x1+1reps)
rest 2-3min bwn sets

Metcon at 85-95% effort
2 sets
21-15-9 reps / Women Calories 17-12-7
Calorie rowing
9-7-5 reps
Burpee over Rower
rest 1:1 bwn sets

Cool down
3-5 min recovery bike / air bike / jog&walk