3x6 Bench Press

1) 50s. easy row
2) 5-12 hspu
3) 12-16 RKBD
4) rest
5) 50s. easy row
6) 5-12 toes to bar
7) 4-8 alt. DB hang power clean
8) rest

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-Build sustainable conditioning with mixed movements
-Alternate between cyclical work and skill-based control
RPE 6–7,You should be working steadily, never close to failure
Coach tip
Choose reps you can repeat every round
Finish each minute with time to rest

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MOVEMENT STRATEGY
Row (50s)
Easy pace → this is active recovery
If breathing spikes → slow down immediately

HSPU (5–12)
Stay below failure (e.g. 6–8 good reps)
Scale early if pressing slows

RKBS (12–16) (Russian KBS)
Smooth tempo, hinge dominant
Keep this heavy
No rushing, no bouncing

Toes to Bar (5–12)
Unbroken if possible
Otherwise small quick break

Alt. Hang Power Clean (4–8)
Light–moderate load
Crisp reps, fast elbows

Nice and simple exercise for Time.

400 meter Run
40 Wall Balls (20/14 lb)
400 meter Run
40 Hang Cleans (95/65 lb)
400 meter Run
40 Pull-Ups
400 meter Run
40 Deadlifts (95/65 lb)
400 meter Run
40 Push-Ups
400 meter Run
40 Box Jumps (24/20 in)
400 meter Run
40 Kettlebell Swings (1.5/1 pood)
400 meter Run
40 Toes-to-Bar
400 meter Run
40 Air Squats
400 meter Run
40 Hang Snatches (95/65 lb)
400 meter Run
40 Double-Unders
400 meter Run
40 Sit-Ups
400 meter Run
40 Burpees
400 meter Run

TL 50min

Skaalatussa versiossa toistoja 20, juoksu 400m.

15x1 Power Clean
Go every 30sec, start at about 65% and add weights

deadlift
8-8-6-6

• leave 2 reps in the tank
• rest 3-4 min btw sets

Tempo Thrusters

Working 20 minutes Sets Of 3. Every Rep. 1-2 sec Hold Overhead position.

In 12 minutes:
Establish your 1RM Front Squat with good form.

Rest 1 minute, then:

With your 1RM FS weight, AMRAP of Back Squats.

Must be done unbroken and maximum 1 second rest between repetitions, in top/bottom position

10 min EMOM

• 1 x Snatch

Increase the weight each round, while keeping the technique as good as you can!

3 rounds of
20s. work, 40s. rest
ring plank hold
hamstrting march
banded good mornings

EMOM 24 min
1) 50s. row
2) 10-20m walking lunges 2 x 16/24kg
3) 12 alt. gorilla row 25/32kg
4) rest

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Goal & Intensity
-The pre-work accessories prepare the hips, trunk, and upper back for efficient and safe movement during the main workout.
-The EMOM is designed to build consistency and movement quality over a sustained 24-minute effort.
-This is a moderate, aerobic-focused session where heart rate rises but remains controlled.
-You should feel steadily challenged, not rushed or technically compromised.
RPE 6–7.
💡 Coach’s Tip
Choose rowing and lunge pacing that you can repeat every round without fade, if your output drops noticeably, you started too aggressively.
Why this workout:
This session develops aerobic capacity, unilateral leg strength, and upper-back stability with minimal systemic fatigue. It supports long-term progress by reinforcing durable movement patterns and complements heavier or more intense training days.