8 Total intervals

A1. AMRAP 4-3-2-1
Buy-in: 40/30/20/10* (cal) Row
+
AMRAP in the remaining time
20/16/12/8 DB Thrusters @ 2 x 22.5/15kg (50/35lbs)
Max Burpees over parallette in the remaining

– Rest 2:00/1:30/1:00/0:30 –

A2. AMRAP 4-3-2-1
Buy-in: 40/30/20/10* (cal) Air bike
+
AMRAP in the remaining time
12-9-6-3 Bar muscle-ups
Max distance sled push** in the remaining
– Rest 2:00/1:30/1:00 –
* For women: 32-24-15-7 (cal)

** Choose moderate heavy load you can keep moving with (but might not want to
Flow. Intervals get shorter each time, starting at 4:00, then 3:00, then 2:00, then 1:00. The rest period is always half of the work period (2:1 work:rest ratio).

Session overview. One more week of descending intervals (4-3-2-1 minutes) with decreasing calories on the machines and short rests between efforts. Each interval starts with a machine buy-in, then moves into an AMRAP. The goal is to keep intensity high while movement quality stays sharp across all eight efforts.
Adaptation. Trains aerobic power and muscular endurance with incomplete rest. The 2:1 work-to-rest ratio limits full recovery, forcing your aerobic system to support sustained output and active recovery across intervals. Shorter intervals (2–1 minute) touch on anaerobic capacity as well.
Effort. Each interval should feel like 8-9/10 effort. As the duration drops, your intensity should rise slightly, but not at the cost of movement quality. You should finish each piece feeling like you could repeat one more round at the same level (1 IIR). If form breaks or your pace drops, you’re pushing too hard too early.
Feel. These will get hard from the first set of intervals. The barbell is at a weight where the tension will drive the HR up and breathing will stay elevated throughout. The short rests will add up and you’ll need to fight to hold on to your pace. Expect to get uncomfortable and keep moving.
Debrief. Take 2–3 minutes to reflect on the session
– Were your early efforts too conservative or too aggressive as the intervals got shorter?
– Did you stay composed through transitions, or lose time resetting between movements?
– Which movement combo was more challenging?
– Name two (2) things you managed well. What’s one (1) thing you’d adjust for next time?
Movement options.
Row/Air bike → Any other machine for same calories
DB Thrusters → 15/10kg (35/20lbs) DBs
Bar muscle-ups → reduce reps (9-7-5-3) → Jumping bar muscle-up → Chest-to-bar pull ups/pull ups (24-18-12-6, 15-12-9-6 or 12-9-6-3)

Strict Chin-ups

W1: 4 x E2,5MOM: 5 reps
W2: 6 x E2MOM: 3 reps
W3: 4 x E2,5MOM: 5 reps
W4: 6 x E2MOM: 3 reps

A) 2-3 rounds:
6-10 Wall OR box facing shoulder shrugs
10 Dead bug

B) 2-3 rounds:
6-10 Wall OR box facing shoulder taps
10 s Hollow hold + 10 hollow rocks

C) 2-3 rounds:
10-30 s Wall facing tuck handstand hold OR box facing handstand hold
10 s Arch hold + 10 arch rocks

D)
W1 & W2 - 3 rounds:
12-15 Barbell pendlay row
rest 1 min
12-15 L-seated double DB press
rest 1 min

W3 & W4 - 3 rounds:
10-12 Barbell pendlay row
rest 1 min
10-12 L-seated double DB press
rest 1 min

***Next 4 weeks***

W1 & W3:
OTM16 (4 rounds)
1. 6-8 Strict chin-up
2. Rest
3. 10-12 DB bench press
4. Rest

W2 & W4:
OTM16 (4 rounds)
1. 3 Negative OR tempo chin up (1 s on top, 3 s down)
2. Rest
3. 6-8 /side DB single arm tempo push press
(fast up, 3 s down)
4. Rest

A)
3 rounds for quality:
6-10 Handstand hold plate step-ups
4-8 Plank to wall plank

B)
4 rounds for quality:
8-12 Strict toes to bar OR low bar “seated” strict toes to bar
1 set of handstand hold (wall assisted / band assisted / free)

C)
3 rounds for quality:
8-12 KB seal row
10-12 LU-raises
10-12 /side Side plank rotations
Rest 1-2min

Partner workout

For time
30-20-10
dumbbell squat clean (2x22,5/15 kg)
burpee to target
100 double under after each round (sc: 150 single under)

-rest 3 minutes-

10-20-30
sandbag box step over (45/30 kg, 50 cm)
syncro toes to bar
400m run (200m-200m)

Goal: 30-32 minutes
Time cap: 35 minutes

Warm Up
2 rounds
2 min cardio
10+10 banded side steps
10 banded glute bridges
10 banded air squats
:45 plank hold
then some movement prep for Overhead Squats and start strenght part

Strenght
Overhead Squats 2x10 + 3x5reps, building up in weights.
rest 2-3 min bwn sets

Metcon
2 sets
rowing or air bike
db snatches
wall ball shots
rowing or air bike
4 min rest after full round. 4-6 henkilöä aina minuutin porrastuksella
liikkeelle. Work time is 40 sec on / 20 sec off

EMOM52:
a) echo bike
b) row
c) bike erg
d) ski erg

Skaalaus:
- Kevennä treeniä esim. tekemällä kuvakortit 10 toistona (tai valitse joku muu sinulle sopiva toistokatto)
- Lisähaastetta haluaville tee kaikki kortit esim. vähintään 5 toistolla.

3x 10+10

For time

10-20-30-40-50 (cal) BikeErg

1-2-3-4-5 Rounds of:
3 Bar muscle-ups
6 Handstand push-ups
9 Wall balls @ 14/9kg (30/20lbs)

Time cap. 30:00

Flow. 10 (cal) BikeErg + 1 Round of triplet, 20 (cal) BikeErg + 2 Rounds of the triplet etc.

Overview. This workout gets harder as it goes—more calories on the bike, more rounds of gymnastics. Your goal is to manage muscle fatigue and heart rate early so you can stay composed on the bigger rounds.
Strategy. Start the BikeErg at a controlled pace. Use round 1 to settle in. As calories increase, don’t try to “buy time” with a sprint; save that push for the final 40–50 cal if you have it. While the sets are short, the overall volume on the triplet will add up quickly (45 bMU, 90 HSPU, 135 heavy WB). Identify your bottleneck movement and plan around it. For example, never push the wall balls to a point where you then cannot do the muscle ups anymore.
Instructions. Set the equipment up 5’ apart for tight transitions.
Debrief. Take 2–3 minutes after the workout to reflect
– How well did your gymnastics hold up across the later rounds?
– How did you pace on the bike hold up across the rounds?
– Did you manage transitions well, or did you lose time between stations?
– Name one thing that gave you confidence and one detail you’d refine next time.
Movement options.
BikeErg → Air bike, Row or SkiErg for same calories
Alternate rep scheme for triplet → 2/4/8 each round
Bar muscle-ups → Jumping bar muscle-ups (3) → Chest-to-bar or regular pull ups (5/round)
HSPU → Hand-release push-ups
Wall ball → Lighter ball

DELOAD-LIGHT WEEK 1/12

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WARM UP n. 10-15min no shoes

TEE OMAT

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snatch, Clean & jerk training : you can make your own barbell technique

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MUSCLE SNATCH *NO hook grip + NO contact
2×2@barbell, 2×2@light weight, rest btw sets 2min

-

NINJA SNATCH *NO hook grip + NO contact, ninja=no feet movement
2×2@barbell, 2-3×2@light weight, rest btw sets 2min

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REVERSE LUNGES with HANGING WEIGHT
2× 5+5@barbell, 3× 5+5@light weight, rest btw sets 2min

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BACK SQUAT narrow+normal+wide stance *slowly down and explosive up!
2+2+2@barbell, 2+2+2@30%, bs-%, rest btw sets 2-3min

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BACK SQUAT
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@40%, 5@50%, 5@60%, rest btw sets 2min

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RDL + BENCH PRESS *rdl sn-grip, *no shoes, *bench grip a relatively narrow grip and the elbows relatively close to the sides
4× 5+5@RPE7, 3 reps in reverse, rest btw sets 2min

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video: RDL sn-grip

video: BENCH PRESS

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LOWER- & UPPERBODY MOBILITY & STRENGHT - 30min

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Shoulder press

5,4,3,2,1

5x

2 clean + jerk
Every 2min

Tehty viimeks 26.6. Jos teit sillon niin napsu lisää, muuten noin 70-75%