4-5 Intervals, alt A1/A2

A1. AMRAP 5
Buy-in: 1000m Bike
+
AMRAP in remaining
3 Wall walks
6 Power snatches @ 43/30kg (95/65lbs)
12 Box jump overs, 24/20″

– Rest 3:00 –

A2. AMRAP 5

8 Thrusters @ 43/30kg (95/65lbs)
8 Chest-to-bar pull-ups
8/6 (cal) Air bike

– Rest 3:00 –

Flow. A1-A2-A1-A2(-A1)

Number of intervals.Only do the final interval IF you feel like you can still maintain the same or close to your previous output

Overview. Alternating 5-minute intervals that blend a high aerobic demand with skill and light barbell cycling. A1 uses the Nike to elevate breathing and heart rate that’ll challenge your ability to keep cycling through the triplet. A2 doesn’t have a buy-in, so there are more transitions to manage. Your aim is to keep moving steady without hesitation in transitions.
Overall this session is about repeatable output, hold your pace and scores steady across intervals.
Effort. Work at ~8.5-9/10. Each interval should feel hard by minute two and stay there. You should finish knowing you could reproduce a similar effort after the 3:00 rest. If your round count drops noticeably on the second exposure, the opening pace or movement choices were too aggressive.
Feel. Breathing and heart rate will climb fast and stay high. Push yourself to start hard for the first 30-45 seconds (this both drives the adaptation we’re looking for and mimics what tends to happen in competition events). Remember, comfort is not the goal.
Adaptation. Builds high-aerobic capacity and repeatability. Improves the ability to regain control after an aerobic spike and sustain efficient barbell and gymnastics work with limited recovery.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your outputs consistent across all A1 and A2 intervals?
– Which element limited you most: the run/air bike, barbell cycling, or gymnastics?
– Did your pacing allow you to keep movement quality late in each AMRAP?
– What adjustment would help you narrow the gap between your best and worst round next time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.

Wall walk → reduce reps (1 or 2/round) → Partial wall walks → Seal walk (12m)→ Hand-release push-ups (6 or 9)
Power snatch/thruster → 35/25kg (75/55lbs), 30/20kg (65/45lbs), a weight you can keep cycling through in sets
Alternate rep scheme (A2). If needed to keep moving (6 reps/movement/round)
Box jump over → Lower box → Box step over
Chest-to-bar pull-up → Pull-up → Jumping pull-up → Ring row
Air bike → SkiErg, Row, BikeErg for same calories

AMRAP 8 mins
2-4-6-8… DB Devil Press @2x15/10
6 Box Step Up @50cm

Rest 2 mins

AMRAP 8 mins
4-8-12-16… Renegade Row @2x15/10
8 Box Jump @60/50cm

Rest 2 mins

AMRAP 8 mins
6-12-18-24.. DB Hang Clean @2x15/10
10 Box Jump Overs @60/50cm

EMOM15
1: 10 hollow rock + 15-25s hold
2: 10 single leg hip thrust + 15-25s hold
3: 10 single leg hip thrust + 15-25s hold

E2,5min x5
6-8+6-8 BB single leg DL

AMRAP 45 Teams of Two

100 Calories Air Bike
100 Calories Row
100 Calories Bike Erg

Split as you like

Voima
4rds, as a superset, rest 1min btw sets
1-2xKB Goblet squat 8-10
Hollow hold 10-20s

Metcon
EMOM20
Row
Ski
Bike
Run/walk
Rest

Weighted chin-up 3x4x90%

3-4 x 3+3+3
Hi hang muscle clean
Tall clean
Jerk

4-5x 1+1+1
Clean pull
Hang power clean
Hang clean

4-5x 1+1
Squat clean
Jerk

"piiitkä metcon" Eli pk
2 x läpi 10 min per ergo (bike,ski,row)
Ergojen välissä aina yksi liikkuvuusliike:
6+6 kasakkakyykky
6+6 turkish get up
10 etupito kyykkyä ( lonkkarallin viimeinen pitoliike )

Tehkää tosiaan PK vahtia ergot ja liikkuvuusliikkeet laadukkaasti.

Ring Muscle up

E2MOM, 5 rounds
1-5 ring MU
8-12 burpees