-6 toes to bar

KLO 15:00 Wodliiga

Complete as many rounds as possible in 15 minutes of:

• 250-meter row
• 155-lb. push presses, 10 reps
• 20 GHD sit-ups
  

EMOM 20’
30 sec work / 30 sec rest

1.min: Wall ball
2.min: renegade row + push up
3.min: double under
4.min: double kettlebell front rack hold

Rest 3’

AMRAP 9’
1 KB hang clean +1 front squat + 1 push jerk
2-2-2/side
3-3-3
4-4-4
.
.
.

Warm Up
2 rounds
1.5 min cardio
5 inch worm with push ups
5+5 squat strech
5 tempo wall squats
10 cossack squats with plate
10 good morning with plate

Strenght
OHS 2x10 +2x5reps @light/mod weights
BENCH PRESS 2x10+2x5reps@light/mod weights
rest 1.5-2 min bwn sets

Metcon
Emom 20
1) 45 sec of easy row
2) 5+5 single arm db ohs + 5-10 push ups
3) 45 sec of easy air bike
4) 5+5 single arm hang snatch + 5-10 hardened ring row
5) rest minute

10 sets:
1min Row
5 Burpees
1min Rest

• Rest 2:00

10 sets:
1min Ski
5 Burpees
1min Rest

• Rest 2:00

10 sets:
1min AB
5 Burpees
1min Rest

Score: Total calories, time in the comments

Alternate A1/A2

A1. Back squat, Rest 1:00-1:30 before A2

Build to heavy 3 (H3) @ 3 RIR (83-87%)
+
15@ 85%H3

A2. Strict chin up – 4 x 5-7 @ 3/2/1/0 RIR, rest 2:00 before A1

Notes (A1).
– Build to a heavy 5 (H5) @ 1 RIR (around 82-87%1RM). The intent is to leave some in the tank so that you can progress these next week.
– Once you’ve hit the H5 set, you have 2-3 back-off sets of 8 reps @ 72-76%1RM Back squat (not H5) (with 2 RIR on each set)
Notes (A2).
– Add load as needed to fit the RIR guidance

4 intervals, alternate A1/A2

A1. In a 6:00 window
18/14 (cal) Echo bike
12 KB clean and jerks @ 2 x 24/16kg
8 KB Front squats
+
BikeErg @ 98-104%FTP20 for the remaining time

A2. In a 6:00 window
18/14 (cal) SkiErg
12 KB Thrusters @ 2 x 24/16kg
8m KB Front rack walking lunge
+
BikeErg @ 98-104%FTP20 for the remaining time

– Rest* 4:00 between intervals –

• You can BikeErg @ 40-60%FTP20 to help with recovery between intervals Intent. Go HARD on the triplet on each interval (the 1st part is always for time and needs to be a sprint), then get straight on the bike and hold on to a fairly challenging pace (NOT faster than the prescribed % of FTP20). Note (pace). % are based on average watts from the Bike power profile (see session notes for options if not done this). The % won’t work for pace/1000m or calories/hr (so make sure to use watts).

Session overview. These are “high lactate intervals”. The triplet on each interval is a sprint that will bring your lactate levels up THEN you’ll get to enjoy that feeling while holding on to a good pace on the bike. You’re welcome.
Adaptation. Improve your aerobic capacity in a sports-specific context. Build your lactate tolerance and ability to endure after a hard first round in workouts.
Session RPE/Feel. 8-9/10, you should feel that you could MAYBE do one more interval at the end if you absolutely had to (maintaining your pace). These should feel hard right from the first interval. Do your best to always 1) sprint the triplet, 2) hold your pace on the bike.
Pace. Sprint the triplet!!! Use the % avg. watts based on your Bike power profile on the bike. IF you haven’t done the Bike profile you can just hold a pace you think you could do for around 20:00 (if just doing the bike).

1-2-3-4-5-6-7-8-9-10 TTB
10-9-8-7-6-5-4-3-2-1 DL 102,5kg