Warm Up
2 rounds
2 min cardio
15/15m kb bottom up carry (90/90) @slow and controlled
10 scapula push ups
:30 bar hanging
5 barbell romanian deadlifts / deadlifts (stick to the tempo from str part)

Strenght
2 sets
Wide Grip Bench Press x 10-12reps @30-40% of 1rm bench press tempo (31X1)
rest 1.5 min
Tempo Deadlifts x 6-8 reps @30-40 of 1rm deadlift tempo (2-3 sec ylös, 2-3 sec alas)
rest 1.5 min

2 sets
Single arm db push press x 8-10 reps per side (2-3 sec jarruttavana alas, muuten vapaa) (rx db)
rest 1.5 min
Single Leg RDL with db x 8-10 reps per side (2-3 sec alaslasku)
rest 1.5 min

Accessory Work
2 rounds for quality
30/30s side plank R/L
2x5+5m quadtruped crawl forward/backwards
10 double kb clean&push press @12-16/16-20kg's
:20-30 sec L-tuck hold hold on pull up bar

Deadlift 5x4

Maastaveto max1

EMOM 6:
1 Power Clean
Min 1: @75% 1RM Power Clean
Min 2: @80%
Min 3: @85%
Min 4: @75%
Min 5: @80%
Min 6: @85%

20-19-18-…-1. for time

(cal) Row
(cal) SkiErg
(cal) Air bike

Time cap. 45:00

Flow. 20 (cal) of each machine – 19 (cal) of each machine – etc. until you run out of time or finish 1 (cal) of each machine
Option. You can start at lower calories (e.g. 18) if needed to finish within the time cap. This is an opportunity to make an estimate of your capacity and see how it holds up.

Overview. A simple, long engine session rotating through all three machines. This week we’re doing a descending pyramid of calories through the machines. There’s no rest between the rounds so you need to adjust your pace accordingly (compared to last week).
The goal is not max effort, but steady work you can sustain across the full session.
Effort. Work at RPE 7-8/10. Practice holding an even output on each machine and using the short transitions as opportunities to catch your breath (just a little).
Feel. Expect heavy breathing that stays constant, not spiking. Legs will feel a steady burn from the bike, while the row and ski bring upper-body fatigue. The session should feel like one long grind where you can still keep a good rhythm on the machines.
Adaptation. Improves aerobic endurance, efficiency in machine pacing, and recovery between submaximal bouts. Builds durability for long-format efforts.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your paces consistent on each machine across rounds?
– Did you pace too aggressively early, or finish with energy left?
– Which machines felt most sustainable, and which ones were harder to keep?
– At what point did the workout get hard?
Movement options. You can sub any machine for a different one

20 rounds for time: (Relay style , 10/10)
200/160 m machine/ 2x bike
8 KB burpee DL @2x24//16kg
6 DUAL KB Clean
4 DUAL KB thruster
Timecap: 35 mins

LÄMMITTELY
Muscle clean + Etukyykky,
3 x 5+5

Raaka rive polvelta + vauhtipunnerrus,
3 x 4+4

Rinnalleveto + Työntö,
3 x 3+3

Nosta painoja lämpöjen edetessä.

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RINNALLEVETO + TYÖNTÖ

Rinnalleveto + työntö,
4 x (2+2) @ 70%
4 x (2+2) @ 75%
Nosta 2:00 min välein

ETUKYYKKY

4 x 3 @ 70%
3s paussi pohjassa
Nosta 2:00 min välein.

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BONUS
Apuliikkeet,

3-4 Kierrosta
10/10 1-Käden penkkipunnerrusat
10-15 Leuanvetoa /ylätaljaa
10/10 Askelkyykkyä taakse
10-20 Tiukkaa polven nostoa roikunnasta

:30s-60s lepo liikkeiden välissä.

Te-veto+Te riip yp
5 sarjaa
-3+3 @70-75%

Raaka te + raaka te riip ap +Vala
4 sarjaa
-2+2+2 @60-65%

Rest day - what did you do?