4 Intervals, alt A1/A2

A1. AMRAP 6
200m Run
6 DB Devils presses @ 2 x 22.5/15kg
12 Chest to bar pull-ups

– Rest 4:00 –

A2. AMRAP 6
40 Double-unders
8 DB Front squats @ 2 x 22.5/15kg
12 Toes-to-bars

– Rest 4:00 –

Overview. These intervals challenge your ability to perform under fatigue and recover efficiently between efforts. You’ll be operating at a high-output where aerobic and anaerobic systems overlap, requiring controlled breathing, smart pacing, and good movement economy. The structure teaches you to move well when tired and come back ready after incomplete rest.
Adaptation. Improve local muscular endurance (grip, midline, pulling), aerobic recovery between sets, and your ability to manage fatigue across mixed-modal efforts.
Effort. RPE 8–8.5/10. You should be breathing hard but moving well throughout. Start controlled in the first minute, then build to a sustainable push. You want to finish each AMRAP with the feeling that you could match that effort again after rest.
Feel. A1 will feel grindy and grippy, expect rising heart rate and forearm fatigue. A2 is more technical and core-intensive; double-unders and T2B will get sharper or sloppier depending on your pacing. Movement quality matters, move fast, don’t rush.
Debrief. Take 2–3 minutes after the workout to reflect
– Did you hold consistent rounds in both A1 and A2, or did one fall off?
– Which movement was the bigger limiter for you?
– How was your pacing?
– What’s one thing that helped you stay composed? What’s one thing you can refine for these kinds of intervals?
Movement options.
Run → 12/8 (cal) SkiErg, Row or Air bike
DB devil’s presses/FS → 15/10kg (35/20lbs) DBs
Chest-to-bars → reduce reps (8) → Pull ups (8 or 12) → Jumping pull ups
Double-unders → Reduce reps (20 or 30) → Speed rope (30 or 40)
Toes-to-bars → reduce reps (8) → Toes-to-rings (8 or 12) → ab-mat sit-ups

Clean Grip Pulls
• 5 reps at 90% of 1RM Clean
• 5 reps at 100% of 1RM Clean
• 5 reps at 110% of 1RM Clean

A)
10 double KB hang snatch
10 double KB front squat
10 double KB Russian swing

8-8-8
6-6-6
4-4-4
2-2-2
Try to go unbroken in every set !

B)
5-4-3 Military press/ side
10 Gorilla row + 12 bear plank pull through after each set
@heavy

Alternate B1 / B2

B1. Seated strict press – 3 x 6-8 @ 72+%1RM strict press (2 RIR), Rest 1:00 before B2

B2. KB/DB Seal row – 3 x 8-10 @ RPE 8 (2 RIR), Rest 2:00 before B1

EMOM 12 (0:40 / 0:20)

1) Single-arm DB clean and jerks, alt
2) Double-unders OR double-under cross-overs
3) Rest

DB weight. Start @ 22.5/15kg (50/35lbs), then build up each round IF form allows (have the DBs ready before you start)

LÄMMITTELY

3:00-5:00 min tankopumppailu.
Sitten 3 kierrosta:
5 Tempausvetoa
5 Muscle snatch polvelta
5 Valakyykkyä
5 Snatch balance
5 Tempausta

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Tempaus,
10 x 2
Nostot 2:00 min välein
Aloita noin 55-60% painosta ja nouse kuormissa 80% asti.

Snatch hi-pull,
5 x 4 @ 105-115% tempaus 1RM

Takakyykky,
5 x 3 @ 70-75%
5s paussi pohjassa ekassa kyykyssä

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BONUS
Apuliikkeet,

15:00 Minuuttia:
12-15 Kulmasoutu
12-15 Vatsalihaspyörä
12-15 Penkkipunnerrus
12-15 Takareiden koukistus

:30s-:60s lepo liikkeiden välillä. Keskiraskaat painot tai naksun isommat kuin viime viikolla. Tähtää 3-4 kierrokseen.

AMRAP 12
1-2-3-4-5-etc.
Squat cleans @ 83/61kg
Wall walks

– Rest 8:00 –

AMRAP 8
4 Bar muscle ups
8 Shoulder to overheads @ 61/43kg
12/8 (cal) SkiErg

Overview. Two AMRAPs today. The 1st one will start fast and then settle into a steady grind as the reps climb up. Key to success here is to find a rhythm that fits your capacity (rest between sets, transitions etc.). It’s also a great opportunity to practice consistency on the cleans under fatigue.
Do your best on the 2nd piece to keep the bMUs and STOHs in unbroken sets. Control the pace with the SkiErg and transitions.
Strategy. Part A will naturally start a little faster but then settle into a pace. Be patient at the start to save some energy for the 2nd half of the AMRAP (where the work really begins). It goes without saying that squat cleans should be done as singles. Use the transitions to rest and aim to always get the 1st rep in on the next movement before resting more (get in the race).
IF you can keep the bMUs and STOHs unbroken on part B then the pacing takes place in the ski and the transitions. Have target rounds (e.g. 6 rounds) in mind and this will give you “max time/round” to hit your target (e.g. here 1:20/round).
Tips.
– Make sure to get a proper set up for each clean, your lower back will thank you
– Try to make all the wall walks look identical, same amount of steps each rep (up and down)
– Focus on the leg drive in the STOHs, trying to save your triceps for the muscle-ups
– It might be useful to put more effort into the pull in the BMU to land higher, aiming to make it easier for your tired triceps. It will probably get your heart rate higher but you might find it worth it if your triceps are getting smoked.
Instructions. Set the equipment up 2-3m apart (this is your in-built rest).
Debrief. Take 2–3 minutes after the workout to reflect
– How was your pacing through each AMRAP?
– At what round did part A start to get hard?
– How did your SkiErg pace progress as the AMRAP went on?
– How were your transition times? Could you get straight to work each time?
– How would you change your approach and finish faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Squat clean → 83/61kg (185/135lbs), 70/47.5kg (155/105lbs), 61/43kg (135/95lbs), 52.5/35kg (115/75lbs) or 43/30kg (95/65lbs). This is intended to be a moderate heavy weight you want to do as singles.
Wall walk → Increase reps only every other round → Wall walk ½ way
SkiErg → Other machine of choice for same calories
STOH → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs) or 35/25kg (75/55lbs)
Bar muscle-up → Jumping bar muscle-ups → Banded bar muscle-up → Pull-over

Emom8

Odd: 45 DUs + 1 Snatch
Even: rest

Result 3a: 1RM
Result 3b: combined weight

note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!

Increase weight of each week, if you can! - choose 2-3 movements and next week different movements

2-3 rounds

6-10× CHIN UPS / CABLE LAT PULL DOWN *supinated grip

10+10+10×/side LU RAISES + DB SHRUGS + SHOULDER EXTERNAL ROTATION

10+10+10× INCLINE Y RAISES + DB FRONT RAISE + REAR DELT ROW & FLY

10+10× WEIGHTED SIT UPS + BACK EXTENSION *molemmissa kuorma niskassa, sit up jalat telakoituna

10× ROLL ABS

10× SEATED LEG RAISE OVER OBJECT *db/kb - nosta jalat objektin yli sivulta toiselle ja hajareisin

10× HIP THRUST

10×/side SLIDING LEG CURL *lattialla selinmakuulla lantio ylhäällä, esim. 2,5kg levypaino kantapään alle - liu'uta vuoronperään jalkaa suoraksi - lantio säilyy ylhäällä, core vahvana tukena

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video: CHIN UPS

video: CABLE LAT PULL DOWN

video: LU RAISES

video: DB SHRUGS

video: SHOULDER EXTERNAL ROTATION

video: INCLINE Y RAISES

video: DB FRONT RAISE

video: REAR DELT ROW & FLY 3:44

video: WEIGHTED SIT UPS

video: SEATED LEG RAISE OVER OBJECT + hajareisin jalannostot

video: HIP THRUST

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KEHONHUOLTOA!

EMOM 5 x 2:
5 Unbroken Bar Muscle Ups (use bands if needed)
- Rest 5 btw emoms