AMRAP 20

60/45 (cal) Row
50 Wall balls @ 9/6kg (20/14lbs), 10/9′ target
40 Toes-to-bars
30 Cleans @ 61/43kg (135/95lbs)
20 Ring muscle-ups

SESSION NOTES
Before you start. Take a moment to estimate how far you think you’ll get AND where the opportunities and sticking points are. This is a good self-awareness and strategy practice that’ll help you prepare for competitions.
Overview. An extended variation of the 2023 Open workout 23.1. With wall balls and toes-to-bars swapped around and added time, the intent is to see how deep into the 2nd round you can get.
Strategy. Row at a strong but controlled pace, fast enough to be productive, slow enough to step straight into wall balls. Break wall balls and TTB early into predictable sets if needed. The cleans should be smooth and repeatable (quick singles or small touch-and-go sets) to chip through them. For ring muscle-ups, commit to a plan you can execute under fatigue, small, confident sets with short rests is better than a big set and then being stuck. Keep transitions tight but use the one before the ring muscle-ups to breathe and compose yourself.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest).
Debrief.
– Did your pacing in the first movements set you up well for the back half of the 1st round?
– What was your biggest limiter / did you get stuck anywhere?
– How did your strategy play out for each movement?
– How would you adapt your strategy to improve your result if you were to do the workout again?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Alternative rep scheme → If you think you’ll get stuck on a movement, do 50/35 (cal), 40 WB, 30 TTB, 20 Cleans, 10 ring MU
Row → BikeErg, Air bike, BikeErg, Runner or SkiErg for same calories
Wall balls → Lighter ball
Toes-to-bars → Toes-to-rings → ab-mat sit-ups
Cleans → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs) or 30/20kg (65/45lbs)
Ring MU → Bar MU → Chest-to-bar or regular pull-ups (20) → Jumping pull-ups

Tempo overhead squat – 5 x 3 @ 60+% with tempo 3111, go every 2:00

– Tempo 3111 = 3-sec down : 1-sec hold : 1-sec up : 1-sec pause
– Focus on controlling the transition from above to below parallel

A)
Every 2 mins for 12 mins
3 Power Cleans + 2 Front squat + 1 Jerk ( any Style)
- each set AHAP

B)
EMOM 16 mins
min1: 30" max rep hang cluster @43/30kg
min2: 60 double under
min3: 30" max rep sumo DL high pull @43/30kg
min4: REST

Goal: unbroken barbell work

Lämmittelysarjojen jälkeen 3x5 toistoa

Penkkipunnerrus lämmittelysarjojen jälkeen 3x5 toistoa

Lämmittelysarjojen jälkeen 3 x 5 toistoa.

Voima
E2MOM, 3rds
KB Shoulder press 8+8
Tabata
Sit up
Plank hold

Metcon
EMOM9
1. KB Swing
2. Burpee
3. Run/ergo

20......1 add weight after every set

3x6 alt. Front-rack reverse lunges
3x6 Kulmasoutu

Emom 12:
1: 12 istuen KB shoulder presses
2: 10+10 yhden jalan KB deadlifts
3: 10 strict t2b/leg raises/knee raises

Oma valintainen uintitreeni tai alapuolelta ainakin johdanto treenille.
Warm Up
8-16x25m oma valintainen (vu/ru/pu/su), rest 0-45 sec bwn 25m's
2-4 sets
25m myyrää + 25m vaparia
2-4 sets
25-50m potkuja
2 sets
25-50m rintaa + 25-50m vaparia
50-75m rintaa + 50-75m vaparia
lepo 2-3 min ja toista
4-8x25m (10-15m spurtti/nopeus vaparia + loppu löysää), rest 20-60s bwn sets
loppuun
50-100m löysää uintia.

Ennen uimaan menoa ois hyvä ottaa vähän yleistä liikeratojen herättelyä/lämpöä. Esimerkiksi pyörällä hallille tms.