For time :
30 clean&jerk @42,5kg/60kg

Power&Clean weight should be moderate heavy, not over
70% of 1rep max. You should be able to hit singles every 8-12 sec

Time target under 5 min, cap 7 min.

Every 2min. For 8min:

• 5 TnG Squat Cleans
• Add weight every set, build up to max
• 4 sets total

AMRAP 20:
6 deadlifts (70/102 kg)
7 burpee pull-ups
10 KB swings (24/32 kg)
200-m run

---

Option 2

AMRAP 20:
6 deadlifts (56/84 kg)
7 burpee pull-ups
10 KB swings (16/24 kg)
200-m run
_

Option 3

AMRAP 20:
5 deadlifts (29/43 kg)
5 burpee jumping pull-ups
10 Russian KB swings (8/12 kg)
150-m run*

---

Goal & Intensity:
– Build overall resilience and stamina by mixing strength, gymnastic, and running elements.
– This workout challenges you to maintain a consistent, intense pace for a full 20 minutes.
– The deadlifts tax your posterior chain and grip, burpee pull-ups and KB swings keep your heart rate high.
– The runs add aerobic load, creating sustained fatigue throughout the AMRAP.
– Start the run at a moderate pace, and break the reps into manageable sets to maintain flow.
– Focus on clean technique in the deadlift—good position helps conserve energy.
RPE: 8–9 (hard but maintainable)

Training focus:
– Endurance + Strength-Endurance + Metabolic Conditioning: Rankel builds both physical and mental durability; for advanced athletes, grip and repetition management are crucial. As a Hero WOD, it also emphasizes grit and attitude.

For quality:

1. 50 sit-ups + 5 rope climbs/7 form the ground + 50 air squats
2. 40 sit-ups + 4 rope climbs/6 + 40 air squats
3. 30 sit-ups + 3 rope climbs/5 + 30 air squats
4. 20 sit-ups + 2 rope climb/4 + 20 air squats.

Lepää puolet ajasta mitä käytit kierrokseen. Esim. 1 kierrokseen meni 3 min, joten lepää 1,5 min.

4 kertaa:

4 - 4 - 4 - 4 weighted pull-up / banded pull-ups / australian pull-ups

60-80% 2RM max, lepää 1-2 min

3 kertaa:

5 banded tempo pull-ups / tempo australian pull-ups - 3s hold at top, 2s down, 1s stop, explosive up
10 ring rows

Lepää 60s.

15 AMRAP with partner:

10-20-30... jne.

Cal row (kalorit 10/6-20/16-30/26..jne.)
KB swing
Goblet squats
KB hang snatches, alt. hands

RX´d: 16/12kg KB. Jakakaa toistot tasan parin kanssa.

6kertaa 3min ON / 1min OFF, vaihtele A & B välillä:

A: 20 box steps + 10 C&J 50/35
B: 20 pistol squats + 5 squat snatches 50/35

*Pyri saamaan joka kierroksella 0-2 toistoa lisää.
*Eli suoritat kolmessa minuutissa niin monta kierrosta A osiota, kuin ehdit. Tätä seuraa 1min lepo. Seuraavaksi suoritat B osiota niin monta kierrosta kuin 3 minuutissa ehdit. 1min lepo. Toistetaan yhteensä kuusi kolmen minuutin työjaksoa (3xA, 3xB)

3 rounds of
8+8 Pistol squat (Find a challenging variation with coach)
8+8 Barbell front rack reverse lunges
8+8 Hollow flies
Max hollow hold

*for quality!

3-position squat clean, five sets.