Alternate B1/B2

B1. Incline bench press – 3 to 4 x 6-8 @ RPE 7-8 (2-3 RIR), rest 1:00 before B2

B2. Strict ring pull up – 3 to 4 x 6-8 @ RPE 7-8 (2-3 RIR), rest 2:00 before B1

7 x 4

4 Intervals, alt A1/A2

A1. AMRAP 5
20/15 (cal) Row
10m Front rack walking lunge @ 70/47.5kg (155/105lbs)
20 Bar-facing burpees
10m Front rack walking lunge @ 70/47.5kg (155/105lbs)

– Rest 3:00 –

A2. AMRAP 5
14/11 Cal Echo Bike
2-4-6-etc. Power clean and jerks @ 70/47.5kg (155/105lbs)

– Rest 3:00 –

Flow. A1-A2-A1-A2

Overview. Aerobic capacity intervals designed to drive your breathing and heart rate up quickly and keep them high. A1 is a triplet of rowing, lunges and burpees. A2 is a couplet of Echo Bike with increasing reps on PC+J. The goal is accumulating quality time at high aerobic demand across all intervals.

Effort. Work at 8-9/10. Each interval should feel hard by the halfway point, with the final minute being the most challenging to sustain. You should be able to repeat the effort after the 3:00 rest, but never feel fully recovered.
Feel. Breathing and heart rate will climb fast and stay high. Push yourself to start hard for the first 30-45 seconds (this both drives the adaptation we’re looking for and mimics what tends to happen in competition events). Remember, comfort is not the goal.
Adaptation. Develops aerobic capacity by repeatedly pushing oxygen demand to very high levels. Improves tolerance to heavy breathing, the ability to sustain work near your ceiling, and recovery between hard aerobic efforts.
Debrief. Take 2–3 minutes after the workout to reflect
– Were you able to push yourself in each interval?
– Were your outputs repeatable across intervals?
– Which limiter showed up first: breathing, muscle fatigue, or heart rate?
– What pacing adjustment would keep you closer to your ceiling next time?
Movement options.
Row → 20/15 (cal) BikeErg or Air bike
FR WL/PC+J → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), a weight you can keep moving with

Front squat

3 to 4 x 3 @ 77.5+%, rest 3:00 b/t sets

– Do your first set @ or around 77.5%1RM front squat, then build over the remaining sets if moving well

3 rounds:
10 DB Front Raise
10 DB Lateral Raise
10 DB Reverse Flies
- Rest as needed

12-9-6-3 For Time:
- Pull-ups
- Burpees Over Bar
- Thrusters 43/30kg

Air squats, 10x70, 10x100, 10x120, 6x130, 3x145, 155, 165, 10x100, 10x70.

Warm Up
8-16x25m oma valintainen (vu/ru/pu/su), rest 0-45 sec bwn 25m's
2-4 sets
25m myyrää + 25m vaparia + 25m myyrää + 25m vaparia
2 sets
25-50m rintaa + 25-50m vaparia
50-75m rintaa + 50-75m vaparia
lepo 2-3 min ja toista
4-8x25m (10-15m spurtti/nopeus vaparia + loppu löysää), rest 20-60s bwn sets
loppuun
50-100m löysää uintia.

Ennen uimaan menoa ois hyvä ottaa vähän yleistä liikeratojen herättelyä/lämpöä. Esimerkiksi pyörällä hallille tms.

Triangle 6/9

EMOMx39
1) 60s row
2) 60s ski
3) 60s assault bike
4) rest

Koita päästä vähän kovempaa kuin tokalla kierroksella kun tehtiin 60s 😊

Mikko’s triangle prep!!! aloitetaan helposta, 30s työtä ja 30s lepoa. Vauhti helppoo ja kivaa. ens viikolla 45s, sitä seuraavalla1min ja sit kierros uudestaan x3. aloita siis itsevarmasti ja laita kalorit ylös!

Three sets of four ring dips