21/15/9 x rive kyykyllä 60/40kg
21/15/9 x rengasdippi

Timelimit 20min.

Vertailut:
9.7.2016
10.11.2014
2.12.2013
14.4.2018

5min max toistot 1 käden kahvakuula vauhtipunnerrus 24/16kg

Bent Over Row & Hip Thrust

4 Sets x Every 3:00

8 Bent Over Row
8 + 8 One Legged Hip Thrust

E30s x 12

1 power clean 70-80% of daily 1rm

Back Squat

6 x 3 @ 75 - 85%

Go Every 3:00

5-5-3-3 deadlift

• adding weight in every set to heavy 3

EMOM 24 min
move 30s., rest 30s.

1) Thrusters
2) burpees over bar
3) sit ups
4) rest

RPE 8
Score is total reps
Choose weight and dificulty per todays RPE

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-Goal & Intensity:
Build full-body strength and conditioning in short, intense work intervals.
-Train explosive movement and recovery with minimal rest.
-30 seconds of hard work, 30 seconds of rest, aim to keep the same pace each round.
-Choose weight and movement difficulty to maintain high intensity throughout.
-Don’t start too fast, aim for consistent performance across all rounds.
RPE 8 – hard effort, speaking is limited to single words.
Training Focus:
High-intensity intervals develop your ability to work at near-max effort and recover quickly, which benefits both sports performance and everyday physical tasks.

Shoulder Press

8 x 2 @ 85% +

Go Every 2:30

EMOM 10

Odd : Max Reps Shoulder Press @75%
Even : 30 Double Unders

Score : number of shoulder press

80 DB box step-ups (51/61 cm) (15/22.5 kg)
– Every minute on the minute, starting at :00, perform 20 double-unders.
– Use two dumbbells.

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Goal & Intensity
-Build endurance and lower-body/core strength by combining skill work with heavy step-ups.
-The aim is to keep a steady pace and finish under 10 minutes.
-A mix of cardio demand from the double-unders and muscular stamina from the step-ups.
-The load should feel tough on the grip and legs, but reps must stay controlled.
-Keep your rope ready and dumbbells close to the box to minimize wasted time in transitions.
RPE: 8 – breathless and burning, but still able to maintain rhythm.
Why: This workout challenges skill, stamina, and strength at the same time – a great combo in the weekly picture because it blends explosiveness, control, and raw effort.