Warm Up
3x40s easy + 20s moderate + 10s fast echo bike, rest 20s bwn sets.
then 2 rounds with 15kg dumbbell
5+5 single leg rdl + clean + press
5+5 db snatch
5 burpee pull ups
then barbell warm up for power clean&jerks few minutes

Weightlifting
3x3 tall power clean + 3 press to push jerk catch @25-30%
3x1 clean pull + low hang power cleans + push jerk (pause on catch) @40-50%
3x power clean + low hang power clean + push jerk @60-70%
then 3-5 min emom of:
2 power clean&jerks @70-75% of 1rm clean&jerk

Strenght
Pause Military Bench Press 3x3reps@50-65%
perform 2 legless rope climb or 1 legless + 1 normal or 2 normal rope climbs right after
rest 3-4 min
then 3-5 min emom of:
2 military bench press @70-75%

Metcon (75-85% effort)
Emom 12-16
odd : burpee box jump overs x 6-8 reps
even : c2b pull ups x 12-16 reps (break these in 2 sets)

Optional Accessory Work
2-3 sets of
8-10 french tricep turns with 10/15kg dumbbells (leave 1-2 rep in tank)
8-10 hammer curls with 10/15kg dumbbells (leave 1-2 reps in tank)
rest 2-3 min bwn sets

BikeErg intervals (Bossi)

5-6 sets of
0:30 @ 100-110% MAP5
1:00 @ 95-100% FTP20
0:30 @ 100-110% MAP5
1:00 @ 95-100% FTP20
0:30 @ 100-110% MAP5
1:30 @ 95-100% FTP20

– 3:00 @ 40-60%FTP20 between sets –

Flow. Once you start, you will stay on the bike for the remainder of the session (all recoveries are active). Each set is 5:00 work (alternating intensities), followed by a 3:00 recovery interval.

Note (pace). % are based on average watts from the Bike power profile (see session notes for options if not done this). The % won’t work for pace/1000m or calories/hr (so make sure to use watts).

Ty-veto pys 2s. ap pys 2s. Yp
3sarjaa
-2

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds
:20+20 sec of kb bottom up carrying (90/90)
10 scapula pull ups + 10 kipping + hanging until 30-45 sec
:15-20 parallette l-sit hod
5 sharp squat jumps
then barbell prep as needed

Weightlifting

3x4 Push Press + 3 Push Jerk + 2 Split Jerk @35-55% of 1rm jerk
3x1 Push press + 1 Push Jerk + 1 Split Jerk @60-70% of 1rm jerk (pause 1-2 sec on each rep catch)
rest 1.5-2.5 min bwn sets

Strenght
3-4 supersets of:
Military DB Bench Press 3-4 x 8-10 reps@25-35kg/15-25kg's
perform 10-12 double db romanian deadlifts at same weights right after
rest 2-3 min bwn set

Metcon (75-85% effort)
Emom 16 (4 rounds)
1) row x 30-40 seconds
2) strict hspu or z-press with dumbbells/ketllebells tai ring dips/ring push ups x 8-10 reps @10-12.5kg/15-20kg's
3) ski x 30-40 seconds
4) double db power clean from floorx 8-10reps @15-17.5kg/22.5-27.5kg's

assareiksi tee pohkeita 3x5+5 reps, niin että 20kg levy korokkeena. 2-3 sek venytys alhaalla/pito ylhäällä.

Kyykky 3x1 (80-85-90%)

Sjmv korokkeelta 5x5x50-60%
-jokainen toisto stopilla/lattiasta

Etuheilautus yhdellä kädellä 2x20 / käsi

3-4 sets of:
6 Fingertip Shifts + 6 HS Walking Steps + 6 HS Elbow OR Shoulder Touches
- Rest as needed btw sets
————————————————————————————————————
2-3 sets:
5-10 HS Scissor Switches
- Facing the wall, keep your body tight and off the wall
- Keep your other foot off the wall, find your balance and switch legs, so that your feet don't touch the wall at the same time
- Rest as needed
————————————————————————————————————
2 sets:
10-20sec Scissor HS-Hold
- Facing the wall, keep your body tight and off the wall
- Keep your other foot off the wall and find your balance.

Warm Up
30/24 cal echo bike + 40/32 cal ski@easy pace
agility/speed drills (tötsällä käyntejä) for few minutes (target 15-20 sec work time, rest 1-1.5 min bwn sets)
3x6 lateral jumps into 3 broad jumps (teräviä ponnituksia pehmeästi, ei tartte vetää max pituutta, voit ottaa vähän "korkeutta" hypyissä eteen)

Strenght
In the hole front squat 4x4reps@50-60% of 1rm (as explosive up as you can)
perform 4 ball slammings after each set of front squat
rest 2-3 min bwn sets

Weightlifting
3x3 tall clean + 3 press to split @25-35%
3x1 slow clean + 1 clean + 1 slow excentric jerk + 1 split jerk @40-55%
3-5x1 power clean + 1 squat clean + 2 split jerk @70-85%
rest 1.5-2.5 min bwn sets

Metcon (at 80-90% effort)
Partner workout
2-4-6-8-10 reps
Devils Press @rx dumbbells
After each set 12/10 calories echo bike (masters 45+/ go for 10/8 calories)
1 Partner on Devils Press and 1 on Bike. Partners switch when both stations are completed.

Individual Version:
2-4-6-8-10 reps
Devils Press @rx dumbbells
After each set 12/10 calories echo bike (masters 45+/ go for 10/8 calories)
time target is sub 10 minutes.
scaled the weights to 12.5/20kg if necessary!

TABATA
ring row
2DB bicep curls

EMOM 20:
1: 10/8cal Row
2: 5 HSPU
3: 10/8cal Ski
4: 30 DU
5: Rest

REST 3min

EMOM 20:
1: 150m Run
2: 10 T2B
3: 10/8cal AB
4: 2 Rope Climbs OR 6 Strict Pull-ups
5: Rest

E2MOM x 4

Hang Muscle Snatch + Hang Power Snatch + Power Snatch

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