For time:
3 Rounds:
200m Skillmill Run
10 Pull-ups

• Rest 3min

3 Rounds:
20/16cal Row
8 High Box Jump Over 80/60cm

• Rest 3min

3 Rounds:
10 Pull-ups
200m Skillmill Run

• Rest 3min

3 Rounds:
8 High Box Jump Over 80/60cm
20/16cal Row

• Rest 3min

3 Rounds:
20/16cal Row
8 High Box Jump Over
200m Skillmill Run
10 Pull-ups

Partner workout!
AMRAP in 10 mins of: RELAY
1 Strict Pull-up
2 Burpee Box Jump Overs, 24/20 in
3 Power Snatches, 43/30 kg
One completes a full round then switch!

Rest 2 mins

AMRAP in 5 mins of:
40 Double Unders each and same time (60 SU )
10 Synchronized Hand Release Push-ups

Rest 2 mins

AMRAP in 10 mins of:
1 Deadlift, 120/85 kg
4 Pistols (2/2) scaling: toe spotted pistol or bench
3 Pull-ups kipping
One completes a full round then switch!

Rest 2 mins

AMRAP in 5 mins of:
40 Double Unders each and same time (60 SU )
4 Synchronized Wall Walks

100-cal Ergo
50 synchronized sit-ups
100 KB swings
50 synchronized sit-ups
100-cal ergo
– While one partner is swinging the kettlebell, the other is hanging from the pull-up bar.

2@100%, 2×2@105%, jerk-%, rest btw sets 2min

2min On / 1min Off

4sets:
12 thruster @40/30kg
10 high box jump @70/60cm

• remaining time echo calories

NOUSUJOHTEISET KALORIT ECHOLLA

1@MAX *work to a heavy single,
then do 1x2@85% of that max, fs-%, rest btw sets 3min

2x3@barbell,
1@MAX *work to a heavy single,
then do 1x1@90% of that max, sn-%, rest btw sets 2min

4 Intervals

AMRAP 6

1-2-3-etc.
Cleans (squat) @ 70/47.5kg
Wall walks

2 x AMRAP 3

1000/900m BikeErg
AMAP Double-unders
– Recover for 1:00 between AMRAPs (easy BikeErg) –

AMRAP 6
8 Deadlifts @ 84/61kg
8 Handstand push-ups*
8 Box jump overs, 24/20″

• You can choose strict or kipping HSPUs

4 x AMRAP 1:30
BikeErg for distance
– Recover for 0:30 between AMRAPs –

— 4:00 BikeErg @ easy for recovery between sets (easy BikeErg) —

Session overview. Mixed duration high-intensity intervals. This week, we are breaking the intervals up even more. The work intervals should be hard, repeatable efforts that challenge your aerobic/anaerobic capacity. The recovery intervals are active to work on your lactate clearance/recovery ability. Work hard – Recover right.
The intent is to work hard to tax the aerobic capacity then keep moving at an easy pace during rest periods to recover faster.
Adaptation. Improve your work capacity in a sports-specific context. Improve your ability to utilise and clear lactate with active recovery.
Session RPE/Feel. 8-9/10, you should feel that you could keep going a little longer at the end of each set if you had to (maintaining your pace = you had 1 interval in reserve). Your effort will increase as you get deeper into each interval (RPE will climb). These should feel pretty hard right from the first interval.
Pace. Hard pace that you can sustain = you should be able to keep a steady push until the end of the interval.

Lattiapenkki