EMOM 9 Work 0:40 / rest 0:20 ( AMRAP )

1 minute : Goblet Reverse Lunges 24/16kg
2 minute : Push-Ups
3 minute : Sit-Ups

Every 2:00 x 16 (alt A-B-C-D / 4 each/ 32 mins)
A: 20/17 cal Machine
B: 2 rounds DB “DT” @2x10/15 (SC: 1 round)
C: 300 m Run
D: 2 rounds “Cindy” (SC: 1 round)

DT: 12 DL + 9 Hang Power Clean + 6 Push Press
CINDY: 5 Pull Up + 10 Push Up + 15 Air Squat

Push press 5RM +
1x5@95% (5rm)
1x5@90% (5rm)

4-6 intervals

A1. AMRAP 4
20 Thrusters @ 35/25kg (75/55lbs)
10 Bar-facing burpees
20 Power snatches @ 35/25kg (75/55lbs)
10 Bar-facing burpees

A2. AMRAP 4
500m Row
+
AMRAP in the remaining time
8 Handstand push-ups
12 Box jumps, 24/20″

A3. AMRAP 4
20 Toes-to-rings
20/15 (cal) BikeErg
20m SB bearhug carry @ 68/45kg (150/100lbs)

– Rest 3:00 between intervals –

Flow. A1 – A2 – A3 – A1 – A2 – A3

Number of intervals. Only do the final 2 intervals IF you feel you can maintain intensity for them. Check-in with yourself after 3 intervals, if doing 4 intervals, you can pick which one you’ll repeat for the final one.

Pace. Remember that you have 4-6 intervals to get through. That in mind, you’re looking for a hard pace that you can still recover from in those 3:00 minutes between intervals. If you can, aim to keep everything unbroken and use the transitions and machines to control the pace.

Session RPE. 9/10, you should feel that you could MAYBE do one more interval at the end if you absolutely had to (maintaining your pace).

Adaptation. Improve your aerobic capacity in a sports-specific context.

Feel. Your effort will increase as you get deeper into each interval (but aim to keep your pace). These should feel hard right from the first interval.

Debrief.
– How was your pace in each interval? How about on the repeat of each? Were you able to stay close to same score?
– How were your transitions? Did you keep moving through the whole interval each time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Barbell → 30/20kg (65/45lbs) → empty barbell
Row → another machine (500m ski, 400m run, 1200m air bike)
HSPU → Reduced ROM HSPU (ab-mat) → Standing HSPU variation of choice
Box jump → step ups
Toes-to-ring → reduce reps (10 or 15) → Hanging (from rings) knee raises
BikeErg → SkiErg, Air/Echo bike for same calories
SB bear hug carry → Lighter SB → If no SB available, KB front rack carry @ 2 x 24/16kg (53/35lbs), can adjust lighter or heavier as needed

Deadlift

4 to 6 x 3 @ 74-84%, Go every 2:00-3:00

12x 4min

1) Kone

2) 6-8 liike:
Hyvää huomenta tangolla
Valakyykky tangolla
Sivutaivutus tanko niskassa

3) 6-8 liike:
Yhden käden kahvakuulaheilautus
Painon siirto lankussa
Jalkojen nosto kuulan yli

4) 6m:
Ankka
Karhu
6+6 Rapu + kierto
15-20s kuppipito

Weighted Box Step-Ups 20"

5 x 8 with DUAL KB´S or DB´S

Go every 2:30

Vipunostot taakse 4x25

Kapea penkki 50x50%
-Afap

Hauiskääntö tangolla 3x20-30

Ojentajat kumpparilla 3x20-30

*RPE 9
*3min rest

-RPE 9
-3min rest