AMRAP 7

15 Sit-Ups
Single ARM Push-Press 7+7, 15/10kg
30 Single Unders

5x
-45-60s all out
-3-5 min rest kunnes täsin palautunut
Bikerg

Ft:
15-10-5 hang clean and jerk @45
15-10-5 pullups
30-30-30 cal echo bike

Rest 2 min

24-18-12 kb farmer carry walking lunges @2x20
6-4-2 wall walks

-15 cable facepulls
-10 double DB scull crushers
-10 DB pullovers

4 Rounds, each for time

800m Run
16 Toes-to-bars
6 Power clean and jerks @ 83/61kg (185/135lbs)
12 Bar-facing burpees

– Rest 4:00 between rounds –

Pace. Similar to two (2) weeks ago: You can approach this one in two (2) ways: 1) Progressive rounds = aim to go a little faster each round (1st round slowest and final round fastest), 2) Steady with push in the end = aim to keep each round about the same (1st round might be fastest but keep the others close to it, then push hard on the final one to see if you can beat the other rounds).

Your aim is to keep all transitions short (get straight to work), go UB (or 2 sets) on toes-to-bars, quick singles on PC+J and PUSH hard on the burpee on each round.

Session RPE. 8/10, you should feel tired but not exhausted at the end of the workout

Intent. The running mixed focused conditioning sessions in this block will build your engine and specifically improve your running in workouts.

Adaptation. Improve your capacity at just above your lactate threshold (think: improve your long, sustained sports-specific performance) and running capacity in workouts specifically.

Debrief.
– How was your pacing? Were you able to execute your strategy (progressive or steady)?
– How was your consistency at each movement?
– What two (2) things can you be proud of in this session?

Movement options.
Run → BikeErg 1600m / Row 1000m
Toes-to-bar → Toes-to-rings → Hanging knee raises → V-ups
PC+J → 70/47.5kg (155/105lbs), 61/43kg (135/95lbs) or 43/30kg (95/65lbs), moderate heavy weight you can keep chipping through

3x
AMRAP 10 (2min rest)

15/12 Cal (Bike-Ski-Row)
6x Shuttle Runs

-pause at the receiving pos.
-build to moderate heavy
-2min rest

Box step up 3x8/8

Rive ja työntö

35min

Teams of 5-6
Row
Bike
Ski
Echo
(Bonus)
Rest

Switch places after every 25/20 Cal on the Rower