Warm Up
3 rounds
1 min air bike
5 inch worm + push up
5+5 squat strech / 5+5 lunge elbow strech / hip switch 5+5 reps
10 scapula pull ups or rolls + 10 kipping movements (both grips)

Strenght
Pause Front Squat
5x3reps@60-70% of 1m
rest 2-3 min bwn

Metcon
4-5 sets, go new set every 3 minutes (12-15 minutes)
12/15 cal air bike (masters 45+ 10/13 calories
12 double db deadlifts + 9 hang power cleans + 6 push presses with 15/22.5kg's
go at 80-85% effort, time target sub 2 min 10 sec per round

Accessory Work
3 sets of
16-24 weighted cossack squats @5/10kg
10-12 double db row @15/22.5kg's
32-48 weighted ukraine twists @5/10kg (jalat ilmassa)
rest 2 min bwn sets

Tämä harjoitus tulee toistumaan.

Joka viikko on tarkoitus napata kierrosvauhdista hieman pois, 2-3 sekuntia. Tänään ei ole tarkoitus juosta sitä vauhtia mitä tulet juoksemaan kesällä.
Aseta itsellesi tavoite matka kesälle. Ja juokse se tänään noin 20 sekuntia hitaampaa kierrosvauhtia.

Alkulämmittely : kävely 400m + hölkkää 600-800m + venyttelyt.

Partner workout

00:00-10:00
In 10 mins do:
1200/1000 m Machine
then in the remaining time, relay style of AMRAP of:
3 Pull-ups
6 Box Step Overs, 24/16 kg
9 Kettlebell Deadlifts, 2x24/16 kg

13:00-23:00
In 10 mins do:
1200/1000 m Machine
then in the remaining time, relay style of AMRAP of:
5 Kettlebell Hang Snatches, 2x16/12kg
5 Kettlebell Push Press, 2x16/12kg
5 Toes-to-bars

26:00-36:00
In 10 mins do:
1200/1000 m Machine
then in the remaining time, relay style of AMRAP of:
1 Rope Climb
5 Kettlebell Front Squats, 2x24/16 kg
20m Kettlebell Front Rack Carry, 2x24/16 kg,

Warm Up
2 rounds
40/20/10s ski erg, add speed
40/20/10s echo bike, add speed
:30 front leaning on rings
:30 bar hanging
10 ring push ups
10 ring rows

Strenght
Build to 1rm Pause Bench Press (Varmistaja tai varmistusraudat)
5-5-3-3-1-1-1-1-1 reps, start first 1 rep around 80% of 1rm
rest as needed bwn sets
Deadlift (death stop)
8-8-4-4-2-2-2 reps, last 2 rep sets at 70-75-80% of 1rm
rest as needed bwn sets

Strenght&Conditioning
Every 3 minutes for 12 minutes (4 sets)
2-4 ring muscle ups OR ring dips x 4-8 reps + 4-6 sandbag cleans
Target sub 1:00 each round

Accessory Work
3 sets
12 pec flyes with dumbbells @5-7.5/10-12.5kg's + 1:00 sandbag bear hug hold
rest 2 min bwn sets
3x12 bicep curls dumbbells
rest 1 min bwn sets

Set 1: 3 @65% 1RM Split Jerk
Set 2: 2 @70%
Set 3: 1 @75%
Set 4: 2 @70%
Set 5: 2 @75%
Set 6: 1 @80%
Set 7: 1 @75%
Set 8: 1 @80%
Set 9: 1 @85%
Sets 10-12: 1 @85-85+%
- Rest as needed btw sets

For time

800m Run
12 Power snatches @ 70/47.5kg
8 Ring muscle-ups
800m Run
24 Overhead squats @ 70/47.5kg
8 Ring muscle-ups
800m Run
12 Squat snatches @ 70/47.5kg
8 Ring muscle-ups

Time cap. 24:00

Overview. This workout combines run endurance/pacing with barbell skills and ring muscle-ups. How fast can you run while being able to get straight to the barbell? How fast can you be on the barbell and still get right up on the rings?
Strategy. Set a run pace from the start that you think is repeatable. Your 5km race pace is a good starting point. Ease off slightly at the end of the run to prepare for the barbell, then aim to get straight to work when you get there.
Chip away at singles (unless the weight is easy for you) or open up with a short set, then move to singles on the power snatches. Aim to keep the muscle-ups unbroken but break before reaching failure. If you need more than 3 sets/round, choose an easier rep scheme (e.g. 6/round) to keep moving. Get going with the run as soon as you’ve come down from the rings.
Aim to keep the overhead squats to no more than 4 sets but ideally less. It’s worth taking a little extra time on the setup overhead as needed to gain your balance before starting the set. You can of course squat snatch the first rep if you like. On the final bar, aim to just chip away at the reps. You’ll be fairly tired at this point so stay focused on each lift to avoid any misses.
Instructions. Set the equipment up 2-3m apart (this is your in-built rest).

Run → 1800/1600m BikeErg
Power snatches/OHS → 61/43kg, 52.5/35kg
Ring muscle-ups → reduce reps (4 or 6/round) → Bar muscle ups

Warm Up
3-5 min easy to moderate rowing, add speed as you like
then
band pulls + banded hip activation 6-8 minutes total time
then
some dynamic mobility
then
barbell warm for snatch/clean&jerk with empty barbell as you like 6-8 minutes total time

Strenght
flat foot snatch + pause ohs
3x2+2 reps @35-50%
Slow Snatch + Pause Snatch (pause on catch)
4x1+1reps @60-75%
Snatch
3x(80%x1, rest 10-15sec 80%x1, rest 10-15sec 80%x1)
rest 1-1.5 min bwn sets

rest few minutes after snatch before starting clean&jerk

power clean+push press+ squat clean+ split jerk (pause on catch)
3x1+1+1+1@35-50%
Slow clean + squat clean +split jerk (pause on catch)
4x1+1+1reps @60-75%
Squat Clean + Split Jerk
3x(80%x1+1,rest 10-15sec 80%x1+1)
rest 1.5-2 min bwn sets

Metcon
3 sets of 4 min emom
1 min) 20-25 wall ball shots
2 min) 16/20 calorie ski erg OR masters 14/18 cal
3 min) 10-14 burpee over DB (sivuttain, askeltaen ylös ja hypyllä yli)
4 min) rest minute

LIGHT-MODERATE WEEK 1/11

---

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

5x/side CHILD POSE with TWIST modifications
10x plate GTOH
5x TRICEPS PUSH UP
10 step OH DUCK WALK
30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

---

video: CHILD POSE with TWIST modifications 2:58

video: plate GTOH

video: TRICEPS PUSH UP

---

MUSCLE SNATCH + OHS + TALL SNATCH + PRESSING SNATCH BALANCE *tall flat footed
2-3x1x[2+2+2+2]@barbell, rest btw sets 1min

--

BLOCK NINJA POWER SNATCH from POWER POSITION + NINJA SNATCH from POWER POSITION + HEAVING SNATCH BALANCE
*the height of the barbell is in the power position, snatch from pwr pos.- hold this position for 2-3 seconds before snatch
2x1x[2+1+2]@barbell, 4x1x[2+1+2]@55-60%, sn-%, rest btw sets 2min

---

SHOULDER PRESS + PUSH PRESS BTN + PUSH PRESS *pp flat footed/full foot & don't do this Touch & Go -style! *BTN=Behind The Neck
5+3+2@barbell, 5+3+2@up to 70%, then DROP SETS 4-5x1x[5+3+2]@-10%, sp-%, rest btw sets 2min

---

BLOCK BACK SQUAT *90°
3x5@70%, bs-%, rest btw sets 3min

---

RDL *sn-grip, use straps
6@70%, 6@75%, 6@80%, sn-%, rest btw sets 2min

---

video: TALL SNATCH

video: PRESSING SNATCH BALANCE

video: HEAVING SNATCH BALANCE

BLOCK BACK SQUAT

video: RDL SN grip

---

SUPERSET: quality

hox! Do every other week A2.1 or A2.2

3 rounds: no shoes - light weight
A1. 30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
A2.1 10-12x BB BENT OVER ROW *supinated grip // A2.2 10-12x KB GORILLA ROW
A3. 10+10x SIDE BEND *kb

Rest as needed

KEHONHUOLTOA!

---

video: SUPINATED BARBELL BENT OVER ROW 0:57

video: KB GORILLA ROW 0:48

3-8 strict pull ups/ring rows
12 DB snatch
– rest of time ergo

FOR TIME

10 x BURPEE

Niin nopeesti ku ikinä lähtee