3 sek lukitus yläasennossa.

A)
In every 3’ x 4 rounds
10 heels elevated goblet squat
10 deficit Romanian deadlift
15 Russian swing

B)
For time
Rx: 18 rounds
Sc: 12 rounds
3 double KB snatch
4 double KB push press
5 doule Kb front squat

6 Intervals, alt A1/A2

A1. AMRAP 3
Buy-in: 20/15 (cal) Air bike @ fast
+
AMRAP in the remaining
6 DB Devils presses @ 22.5/15kg (50/35lbs)
40 Double-unders

A2. AMRAP 3
Row 20/15 calories
+
AMRAP in the remaining
24 Wall balls @ 9/6kg (20/14lbs), 10′ target
16 Toes-to-bars

– Rest 3:00 between intervals –
'

Flow. A1-A2-A1-A2-A1-A2

Overview. Building from last week, we’re doing 6 sets of 3-minute work intervals with equal rest (1:1 work:rest ratio). The session uses a “hard start” format: the row buy-in is a sprint designed to spike your heart rate immediately. You then have ~2 minutes of mixed-modal work to complete while trying to manage that fatigue.
Effort. RPE 9/10 (Maximal Sustainable). This is VO2 Max territory. You are looking for the highest pace you can hold for 3 minutes, repeated 6 times. The rest is long enough to recover your breathing, but not long enough to fully clear the fatigue from your legs. That being said, you want to finish the session feeling like you could’ve done at least one more interval.
Feel. You might find yourself in the “pain cave.” The hard buy-in sets the stage for hard intervals. The challenge is not the sprint itself, but the “fight” to keep moving when you are already breathing heavy from the start.
Adaptation. Aerobic power and lactate tolerance. The sprint buy-in floods the system with lactate; the AMRAP forces you to rely on your aerobic engine to “buffer” that acidity while still producing force. This expands the ceiling of your engine.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your output (reps) drop significantly in the final intervals?
– How fast was your “transition” from the machines to the couplet?
– Did you maintain movement quality despite the fatigue?
– Were you able to keep moving through the full interval each time?
– Name two (2) things that went well and one (1) you’d improve next time.
Movement options.
Air bike → Row, SkiErg or BikeErg for same calories
DB devils press → 15/10kg (35/20lbs) → reduce reps to 4
Double-unders → reduce reps to 30 → Speed rope → Single-unders
Wall balls → reduce reps to 18 → lighter ball
Toes-to-bars → reduce reps to 12 → Toes-to-rings (12 or 16) → V-ups (12 or 16)

Every 2minx5
6+6 db box step ups

• lisää vime viikosta

KUNTOHARJOITUS

Niin monta kierrosta kuin mahdollista 12:00 minuutin aikana:
5 Rinnalleveto polvelta + työntö
10 Takakyykkyä
15 Istumaannousua
Valitse keskiraskaat painot

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APULIIKKEET

3 Kierrosta,
1-3 RIR Hauiskääntö käsipainoilla “vinopenkkikulmassa” yläselkä seinää vasten.
1-3 RIR Kuminauhalla ojentajapunnerrus alaspäin

Noin :30s lepo liikkeiden välillä.

__

HUOMIOITA

Harjoituksen tarkoitus on kehittää voimakestävyyttä. Tähtää kuormissa keskiraskaisiin painoihin ja variaatioihin, joilla kuitenkin saat tehtyä hyvät ja ehyet sarjat putkeen ripeillä siirtymillä.

Apuliikkeissä tee vielä viimeistely lihaksille ja koita valita liikkeet siten, että saat tehtyä sarjat kunnon poltteella läpi. Panosta ensisijaisesti kaikki energiat kuitenkin kuntoharjoitukseen, äläkä “säästele” apuliikkeitä varten.

3 sets:
15m Sandbag Carry 60/40kg
5 Sandbag Over Box 120/100cm 60/40kg
15m Sandbag Carry
- Rest as needed

-10 snatch high hang hig pull
-10 OHS
-10 snatch grip btn push press
-10 power snatch
-60s rest

6x
-snatch balance + hang squat snatch

*90s rest
*build by feel

EMOM 40 (8 rounds):
Min 1: 25+25sec SA KB Farmers Carry 24/16kg
Min 2: 12 WB 9/6kg
Min 3: 10 Burpees
Min 4: 15/12cal Row
Min 5: Rest

Band-pull-aparts 3x30

Takaolkapääsoutu 3x15

Pystypunnerrus vastaotteella 3x20

Pullover 3x20

Sotilaspenkki 70% x Amrap