6 intervals, alt A1/A2

A1. AMRAP 2

15/12 (cal) SkiErg
+
AMRAP in the remaining
8 DB snatches, alt @ see options
12 Toes-to-bars

– Rest 1:00 –

A2. AMRAP 2

15/12 (cal) BikeErg
+
AMRAP in the remaining
8 Burpee box jump overs, 24/20″
12 DB hang clean and jerks, alt @ see options

– Rest 2:00 –

DB weight (options). Choose a weight you can keep moving with

32.5/22.5kg – 27.5/20kg – 22.5/15kg

Session overview. This session alternates between two, short, fast-paced, mixed-modality intervals that blend cyclical work with dumbbell and bodyweight movements. Each 2-minute AMRAP starts with a fixed machine effort (SkiErg or BikeErg), followed by as many reps as possible of a short couplet. You’re aiming for repeatability: consistent effort across all rounds without drop-off in output or form.
Adaptation. Improve your aerobic power, local muscular endurance, and repeat sprint ability. Help your body clear fatigue between high-output bouts and build movement quality under pressure.
Effort. Each interval should feel like 8.5–9/10. You’re pushing hard, but still in control. The machine buy-in should take about 30–45 seconds, giving you time to complete 1+ rounds of the couplet. Try to match your score across rounds, don’t go out too hot.
Feel. Fast and focused. You’ll be breathing hard early but should settle into a rhythm by the second or third interval. Movements should stay smooth even as the legs and lungs start to burn. You’re aiming for steady intensity with clean execution throughout.
Debrief. Take 2–3 minutes to reflect on the session
– Were your round scores consistent, or did you drop off?
– Did your movement quality stay sharp under fatigue?
– Was your DB weight appropriate for staying unbroken or quick resets?
– What helped you stay composed? What caused you to lose rhythm?
– What are two (2) things you nailed today? What’s one (1) thing you’ll work on next time?

For Time:

15-12-9-6
SB clean @70/45kg
Burpee pull ups / burpee to target
15m SB bear hugh carry

*jossei oo sandbagkaksi kahvakuulaa 2x32/20kg

FRONT SQUAT

4x
2 paused front squat + 3 front squat

• aloita niin, että pystyt lisäämään jatkossa
• pause noin 2s ala-asennossa

BLOCK SNATCH

Emom x10
1 snatch from blocks (polven päältä)

• jossei blokkeja niin rakenna levypainoista
• lähde noin 60% ja lisää fiiliksen mukaan, ei kuitenkaan maximeihin

3 RFT

400m Run
15 Hanging Knee Raise
15 Puhs-Ups

TC 12

3 sets:
2 Snatch Grip Push Presses + 2 Overhead Squats @6-7/10 RPE
- Rest as needed btw sets

Back Squat

3-4-5-6-5-4-3, Each Set AHAP

Go Every 3:00

3 sets:
10 Banded Face Pulls
10 Standing Banded Shoulder Ext. Rotations L+R
10 Table Tops
10 Seated DB Rear Delt Flies
10 Chest Supported Incline DB Y-Raises (thumbs up)
- Rest as needed

Bench press 8x4

Shoulder Press

Build in 15 minutes Heavy Set of 4

Rest 2:30

4 Cluster sets of 4 Reps. Go Very 2:30