AMRAP 6

1-2-3-etc.*
Strict handstand push-ups
Strict toes-to-bars

• If the distance between the wall and pull-up rig is far at your gym (and/or you’re pretty good at these movements), you can do bigger jumps: 2-4-6-etc. or 3-6-9-etc. To avoid excessive transitions.

5 sets:
4 Push Presses into 1 Split Jerk @RPE7-8
- Rest 2min btw sets

EMOM 15

1 Minute : Bike Erg 12/10 Calories
2 Minute : 15 Kettlebell Swing 24/16kg
3 Minute : 15 Sit-Up
4 Minute : 8 Burpees
5 Minute : Rest

BikeErg intervals (Intensive FTP)

5-6 Sets of

5:00 @ 100-110%FTP20
– 2:00 @ 70-75%FTP20 –

• Use the 1st 5:00 interval to establish a baseline (distance or calories). On the remaining sets, bike until you hit this same target baseline (i.e. if you got 2500m in your 1st set, keep biking @ 110-110%FTP20 on the remaining sets until you hit this same target before moving onto the slower pace (70-75%FTP20) for the rest of the time until you reach 7:00 and start the next set.

Session overview. Week 4 of intensive (shorter and harder pace) FTP intervals. We’ll progress from last week by increasing the number of intervals while reducing the duration from 6:00 to 5:00. This might mean you can go just a little harder than last week (but don’t go too hard to start). We will push your capacity to endure pace just above your threshold and ability to recover between sets.
These steady efforts will become challenging as you get deeper into each interval; do your best to stay within pace. Note that you might need to stay on the lower end of the %FTP20 range on the work intervals.
The 2:00 recovery intervals help your body clear (utilise) the built-up lactate from the work intervals. You can pedal anywhere within the range that feels good to you. Note that we are using a faster recovery pace (which you should now handle better after the previous six weeks of training).
If you need to drop this recovery pace to 50-60%FTP20 to maintain the work intervals ( = to recover sufficiently), this is ok (but take a note). Do the recovery interval also after your last set to finish the session.
Adaptation. Improve your muscle endurance, recovery and ability to sustain moderate power output on the bike.
Session RPE/Feel. 8-9/10, you should feel that you could MAYBE do one more interval at the end if you had to (maintaining your pace). Your effort will increase as you get deeper into each interval (but aim to keep your pace). These should start to feel hard by the 2nd interval set.
Pace. Use the % avg. watts based on your Bike power profile. IF you haven’t done the Bike profile, choose a pace that you can repeat for all intervals.

6 rounds:
12/10cal AB / Ski (alt. each round)
20m Double DB/KB OH/Suitcase Carry
1min Rest

Clean and jerk, go every 1:30-2:00

2 x 2+2 @ 69-73%
2 x 1+2 @ 75-79%
2 x 1+2 @ 79-83%
1 x 1 @ 89-93%

– Drop the bar between cleans, reset and go
– Build up within each percentage range if you can

With partner, for time:

-70cal row
-70m sandbag bearhug carry/ partner piggybag carry
-70cal ski
-70 kipping knee raises
-70 abmat situps
-70 db snatch 15/10-12.5kg
-70 syncro air squats
-70 push presses 20/15kg
-70 walking lunges

TC35
*order of movements is free. One movement at a time.

Happy birthday Merja!!🎉🤩

LÄMMITTELY
5min ergo
sitten 10min AMRAP
10+10 yhden käden kahvakuulaheilautus
16 askelkyykky taakse
10 trx soutu/aussie pull up
10 istumaannousu

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HARJOITUS (Peruskestävyys, 60-70%/HR max)

AMRAP 30 (niin monta kierrosta kuin mahdollista 30min aikana)
3min ergo
21 kahvakuulaheilautus (kevyt/keskiraskas)
15 boksihyppy / boksiaskellus/ ilmakyykky
9 aussie pull up / leuanveto/kippileuka

*Harjoituksen on lähtökohtaisesti tarkoitus olla peruskestävyysharjoitus, joten valitse liikkeiden skaalaukset sen mukaan. Jos on intoa mennä kovempaa niin saa mennä.

3 sets (1 set every 8 minutes):
3 Rope Climbs 4m
— straight Into —
3 Rounds:
5+5 KB Hang Snatches 24/16kg
10 Shuttle Runs (7,5+7,5m)

Partner wod ( You GO, I GO)

100cal row
5 Syncro burpee to plate @20/15kg
10 Syncro bear hug plate squat
15 Syncro plate G2OH
20 Double under each

80 cal row
5 Syncro burpee to plate @20/15kg
10 Syncro bear hug plate squat
15 Syncro plate G2OH
20 Double under each

60 cal row
5 Syncro burpee to plate @20/15kg
10 Syncro bear hug plate squat
15 Syncro plate G2OH
20 Double under each

40 cal row
5 Syncro burpee to plate @20/15kg
10 Syncro bear hug plate squat
15 Syncro plate G2OH
20 Double under each

20 cal row
5 Syncro burpee to plate @20/15kg
10 Syncro bear hug plate squat
15 Syncro plate G2OH
20 Double under each

Timecap : 32 mins