• Combined one hour on row+ski+bike ergs
• Choose interval length/rounds
• Zone 2 heart rate

-10 HS-steps
-HS-walk around the box(feet on the box), left
-HS-walk around the box(feet on the box), right

*rest as needed between sets and rounds.
Try to do unbroken sets.

A)
Build to daily max in 12-14 mins
1 Snatch + 1 OHS

B)
Every 4 mins for 16 mins do:
5 Power Snatches, 50/35kg
10 Power Clean & Jerks, 50/35kg
200 m run
Remaining time is rest!

Consistent pace across all sets , sub 3 mins each set!

5 x 2:00 rounds:
6 shuttle runs 20m = 1 rep
Max wall walks
– Rest 1:00 between rounds.
- Don't have a wall, do max push ups

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Goal & Intensity:
-Build capacity by combining short, fast sprints with upper body control work.
-Stay consistent across all five rounds.
-This workout should feel like interval training — fast shuttle runs followed by a challenging gymnastic effort.
-Heart rate goes up, shoulders and core get tested under fatigue.
-Pace the shuttle runs just enough so you can still perform quality wall walks or push-ups.
-Use the 1-minute rest to shake out the arms and get ready to go again.

AMRAP 24 with a partner
40 Wall ball
40 cal ergo
40 KB swing
40 sit up
40 burpee
40 ring row
– You go, I go

Warm Up
3x30 sec easy/20 sec moderate/10s fast air bike (total 3 minutes)
band pulls + banded hip activation
3x3-5 burpee box jumps(sharp ones) during rest time (2-3 mins do some core activations )
then do barbell prep as needed before starting weightlifting session

Weightlifting
power clean+ tempo clean + push press + split jerk (pause on catch)
3x1+1+1+1@35-50%
power clean + tempo squat clean + push jerk + split jerk
3x1+1+1+1reps @60-70%
power clean or squat clean + split jerk
8x1+1@75-85%, go new set every 1.5 min

Strenght
4x sledge push 15-20m@moderate + hs walk x 15-25 meters/wall walks x 4-6 reps
rest 2-3 min bwn sets
Metcon @80-90% effort

Metcon
3 sets
3x every 1.5min
5 hang power clean
5 front squat
5 push jerk
use 55-65% of 1rm clean&jerk on barbell.
after 3rd set, rest next 1.5 min round and start again. repeat total 3 times.
total volyme is 45 reps of each movement.

2 rounds for time with partner:

800m run - both run
300 du - ygig
100 wall ball - ygig
50 burpee

Rpe 4.5 TC 35min Huom! Parin kanssa tehtävä treeni. Jokainen pari valitsee toistomäärät ja liikkeet oman tason mukaan. Liikkeet pitää olla sellaiset, että pystyy tekemään laadukkaita tasaisia settejä eikä toisen parista tarvitse odottaa liian pitkään. Skaalaukset: du - reps - su wall ball - paino - reps

2×3@barbell, 2@50%, 1@65%, 1@72%, 1@77%, 1@82%, 1@86%, 1@90%, 1@93% - 95% - up to the starting weight, rest 2-3min

*ninja = no feet/jump

3-4× 2+2@68-71% or 2+2@up to 68-71%, sn-%, rest 1,5-2min

Find your 5 RM strict press.