Julkaistu:

Viikko-ohjelma 29.12.2025-3.1.2026

Ma

a) 4 sets:

3-6 weighted Strict  pull up

Into

6 strict presses

-rest 1:30-2:00 between sets

 

b) Amrap 10”

16 Kbs

12  Bxj

10 Push up

Emom: 3 burpee

 

Ti

a) Snatch 15 min:

1x from hip + 1x full

 

b) Deadlift

4×5

 

Ke

Vuoden viimeinen jumppa

FT with partner

4rds for both / station

1.

A: 10 Thruster

B: pull ups

Rest 3 min

 

2.

A: 10 Sdhp 

B: DU”s

Rest 3 min

 

3.

A: 15 abmat situp

B: burpee

Score is total reps of pull ups, burpees and DU’s

 

To

Vuoden eka jumppa

1 min on/20s off x 3 full rounds

  1. Seated leg lifts (over obstacles)
  2. 30/30 1- legged  lateral bx step ups o/v
  3. 30/30 pallof press o/v
  4. AC 1
  5. Shoulder station
  6. 30/30 bulgarian split squat
  7. 30/30 side plank banded rows
  8. AC 2


Pe

a) Front squat

5×5

 

b) Emom 10

2 power cleans + 1 jerk  

 

La

Parijumppa (split reps 50/50)

FT

8x Hs walk/ wheelbarrow walk/ bear crawl (7,5m)

64x T2B   

64x Weighted bx step overs

64x Devils press

200m Suitcase carry (10m)

64x WB

 

Su

Lepo