6 Intervals, alt A1/A2

A1. AMRAP 6

800m Run
20 DB Thrusters @ 2 x 22.5/15kg
Ski Erg for calories in the remaining time

A2. For time

800m SkiErg
20 DB Box step overs, 20″ @ 2 x 22.5/15kg
400m Run

– Rest 2:00 between intervals –

Reps & Total Time

Overview. Run focused intervals slightly over threshold pace (pushing a little harder this week with the DB movements). Note first part an AMRAP while the second one is once through for time (but not all out).
Adaptation. Improve efficiency and sustainable power output at or just above the anaerobic threshold. Develop the ability to maintain a strong, consistent effort across modalities, improve aerobic capacity and lactate dynamics (production/clearance) at threshold.
Effort. Challenging but sustainable for the entire 6 minutes. The run (and ski) should be at a pace you could hold for a little over 3km. Move steadily on the non-monostructural movements (aim to keep them unbroken OR reduce reps or weight).
Feel. Challenging but manageable, allowing you to maintain a steady output without redlining. Aim for RPE 7-8/10.
Debrief.
– How was your pacing? Were you keeping a sustainable pace?
– How about the thrusters and box step overs? Were you able to keep them unbroken?
– Did you find one modality harder/easier than others?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.

DB thrusters/DB box step overs → reduce reps (15)
SkiErg → BikeErg or Air bike for calories

4 sets of 3 Back Squats
Set 1: @60%
Sets 2-3: @65%
Set 4: @70%
- Rest 2min btw sets

4 sets of 3 Shoulder Presses
Set 1: @60%
Sets 2-3: @65%
Set 4: @70%
- Rest 2min btw sets

EMOM 41:
1: 12/10cal AB
2: 5 Power Snatches 43/30kg
3: 12/10cal Ski
4: 5 Power Cleans 43/30kg
5: 12/10cal AB
6: 5 Box Jumps 60/50cm
7: Rest

Barbell Z Press 4-4-4-4

Use the heaviest weight you can for each set.
Rest 2 mins between sets.

4x8 weighted dip

AMRAP 38 In Teams of two

120 Wallball Shots 20/14p
*
120 Calories Bike Erg
*
50 Burpee Box Overs 24"/20"
*
120 Deadlift 60/40kg
*
120 Dumbbell Snatch 22,5/15kg

After each movement rest 1:30 ** Split reps as you like

Alkulämmittely : 400 - 800m hölkkää + venyttelyt + 400m reippaasti.

Tavoitteesi <- 2500m : 2 x 1200m. Rest 2:00. + 400m

Tavoitteesi 2500m -> : 3 x 1200m Rest 2:00

Kierrosvauhti 0 - 3 sekuntia tavoitevauhdin päälle.

Back squat pyramid 2-4-6-8-8-6-4-2

Every 3 mins for 12 mins do:
6 Strict Chin-ups / 3 negative chin up ( weighted)
Hang L-Sit, 20 secs
Arch Hold, 30 secs