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

1) Butterfly pull up / C2B tech work
- drills of coach's choice

2) Track 1: EMOM10:
1 UB set of butterfly pull up / C2B
- 2-10 reps

TAI

Track 2: E30s x20:
- 5+ butterfly C2B

Skaalaus:
Jos viime viikolla pääsit EMOMin läpi, ota yksi toisto lisää jokaiselle kierrokselle (voit myös ottaa yhden toiston lisää ensimmäiselle esim. 5 kierrokselle ja tehdä loput samalla kuin viime viikolla).
Valitse ylläpidettävä sarjapituus ja pyri pääsemään kaikki intervallit läpi samalla sarjapituudella. Jos vasta opettelet perhostelua pyri lopettamaan sarja aina omilla ehdoilla eli älä tee niin pitkälle että tekniikka / rytmi sakkaa. Jos pystyt tekemään 20+ UB perhos-C2B (tai uskot että voit vetää EMOMin läpi 10 C2B:lla), valitse track 2.

3) E90s x12:
a) 2 HSW ramp (+ pirouette turn) / 7,5-15m HSW / 4-7 wall walk
b) 5-10 double kb hang snatch + thruster (2 x 24 / 16, Advanced: 2 x 32 / 24)
c) easy machine / rest

TC: 75s / interval

3 rounds for time

Row 350/325m
15 Wallball Shots 20/14p
15 KBS 24/16kg
15 Sit-Ups

TC 11