20.5.2024 3 Intervals Workout
AMRAP 7
35 Double-unders
7 Power snatches @ 43/30 kg
14 Wall balls @ 9/6 kg
15/12 (cal) SkiErg
12 Deadlifts @ 70/47.5 kg
9 Hang power cleans
6 Push jerks
3 Wall walks
6 Thrusters @ 43/30 kg
9 Bar-facing burpees
– Rest 3:00 between intervals –
Pace. The intent here is a fast, repeatable pace in each interval. Aim to keep DU/WB unbroken on A1, snatches can be drop-and-go or touch-and-go.
Steady Ski on A2, for the barbell it’s smart to do 11 DL, take a small break, then 1 DL + 8 HPC, finally 1 HPC and unbroken push jerks (basically, IF you’re going to break, break before the final rep so you can go directly into next movement then). Back to the lighter barbell on A3. Aim to keep the barbell unbroken here.
Your overall goal is to keep moving for the full seven (7) minutes each time, with only rests being transitions or rests between sets of the same movement.
Session RPE. 9/10, you should feel that you could MAYBE do one more interval at the end if you absolutely had to (maintaining your pace).
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