Deadlift
5x8

LÄMMITTELY

3-4 Kierrosta, :40s töitä / :20s lepoa
1) Pyörä
2) Hiihto
3) Soutu

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KUNTOHARJOITUS

Aina alkavalla minuutilla 32:00 minuutin ajan:
1) 8-16 Cal pyörä
2) 8-16 Cal hiihto
3) 8-16 Cal soutu
4) Lepo

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HUOMIOITA

Harjoituksen tavoite on saada tavoitekalorit täyteen jokaisella minuutilla. Aikaa kalorien täyttymiseen pitäisi mennä noin 35-34 sekunttia.

Hyvin onnistuneessa harjoituksessa pystyt työskentelemään tasaisella temmolla koko harjoituksen läpi. RPE arviointina tämä tarkoittaisi noin 6-7/10 RPE tasoa eli heti alusta asti vauhti on “mukavasti epämukava.

AMRAP 40

1000m BikeErg
50 Double-unders
500/400m Row
24m DB Walking lunges @ 1 x 32.5/22.5kg (70/50lbs)
500/400m SkiErg

Overview. Another long, continuous conditioning piece built around steady machine work with simple movements layered in. Your goal is consistent rounds and controlled breathing from start to finish.
Effort. Work at a steady 7–8/10. You should be working consistently, breathing hard but under control, and able to keep moving without breaks. If you feel the need to rest/slow down early in the workout, the opening pace was too aggressive. Aim not to break either the DUs or lunges, rather pace as needed on the machines.
Feel. Heart rate will be high for this piece but breathing should still stay controlled throughout. Legs will feel progressively fatigued from the machines and lunges. The effort should feel steady but demanding.
Adaptation. Builds aerobic capacity and long-duration durability. Trains pacing discipline, efficiency in cyclical movements, and the ability to sustain output across mixed modalities without full recovery.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your pace stay consistent across the full 40 minutes?
– Which movement caused the most fatigue/were hardest over time?
– Were you able to keep transitions smooth, or did you start to slow down?
– Name two (2) things that went well and one (1) you’d refine next time.
Movement options.
BikeErg/Row/SkiErg → 400m Run, 32/26 (cal) Air bike OR repeat one of the other machines
Double-unders → reduce reps to 30 or 40/round → Speed rope steps
DB walking lunge → Lighter DB: 27.5/20kg (60/45lbs), 22.5/15kg (59/35lbs), 15/10kg (35/20lbs)

EMOM 16 min

1) 8 x T2B tai vatsalihasliike
2) 1 x Snatch + Over Head Lunges Squat Walk (2+2 steps )
3) 6 x UP Down
4) 8 x DB Biceps Curl (per käsi)

merkkaa OHS LUNGES SQUAT WALK

5-7 sets:
Establish a 1RM Weighted Chin-Up

Warm Up
Easy pace cardio
Tarkoitus on tehdä pidempi pk/vk treeni eli :
Kardiolaitteella tekeminen on ainoastaan kevyttä
palauttelua etkä puske yhtään, sykkeen tulee olla selkeästi aerobisella eli pystyt
puhumaan. CF-liikkeissä tee vaan sellaista sarjaa että se tulee suht helpolla.
Harjoituksen on tarkoitus olla kevyt/keskitehoinen, cf liike nostaa sykettä enemmän ,
kardio tekeminen palauttelua tai easy pace tekemistä, hyvä hiki päälle.

Lämmittele alkuun foam rolling + streching ym yleistä ja sit homma käyntiin.

Part 1
Do 12 minutes of light run,bike erg, row, ski erg or light weight sledge pull/push easily
perform 10-20 ghd sit ups + 10-20 ghd back extensions every 4:00 (at 4:00,8:00 and 12:00)

rest 2-3 min

Part 2
Do 12 minutes of light run,bike erg, row, ski erg or light weight sledge pull/push easily
perform 10-20 kipping/butterfly pull ups + 10-20 push ups every 4:00 (at 4:00,8:00 and 12:00)

rest 2-3 min

Part 3
Do 12 minutes of light run,bike erg, row, ski erg or light weight sledge pull/push easily
perform 10-20 box jump, step down + 10-20 weighted box step overs @2x10/15kg 4:00 (at 4:00,8:00 and 12:00)

Accessory Work
3 sets
8+8 windmills @light weight (tarkasti ettei revähdä mitään)
16-20 pec flyes with 5-10kg's dbs or plates
16-20 weighted cossack squats with 5-10kg plate or dumbbell
rest 1.5-2.5 min bwn sets

8 x 4 min on / 1 min off

Option 1 -> alone as written
Option 2 -> in pairs, split the buy in part in half and the rest as you like but you go I go.

A) Buy in: 400m run + 20-40 box step ups (BW)
-> max reps burpee broad jumps

B) Buy in: 400 m row + 20-40 walking lunges (BW)
-> max reps wall balls

1 250m Row
2 Snatches (50/35kg)
3 Thrusters (50/35kg)
4 Bar Muscle-Ups
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups
8 Kettlebell Swings
9 Box Jumps (24")
10 Handstand Push-Ups
11 Ground to Overhead (50/35kg)
12 Man-Makers (35 lb/25lb DBs)

Instructions
1
2-1
3-2-1
4-3-2-1
etc.

Leuanveto, vastaote
1x1, RPE 10
- Merkkaa tulokseen leuanvedon (chin up) lisäpaino. Jos et käyttänyt lisäpainoa, merkitse tulokseksi 0.

Bench Press 1x1

Build to heavy single of the day!
Then

2 x max rep @70% of the heavy single
REST 3 mins btw sets !

Don't go until failure in the first set, but stop with 1-2 reps left in the tank!