10-15min hölkkä

6x 4min juoksu 1min kävely

1600m Run (zone 2)

In teams of four
for reps and cals

Pair 1:
10 synchro db snatch (22.5/15)
10 synchro air squats
10 synchro v-ups
10 burpee BJO

while other pair: 1 rests, 1 rows for cals

Change positions after 1 round

7x 2 power clean + jerk

Every 2min

• aloita noin 65% ja lisäile fiiliksen mukaan

3 x AMRAP 6 @ Threshold

100 Double-unders
50/35 (cal) Row
25 DB Shoulder to overheads @ 2 x 22.5/15kg
SkiErg for calories in the remaining time

– Rest 1:00 between AMRAPs –

– Rest 3:00 – 5:00 before part B –

2 sets of 10 Intervals

0:30 Echo Bike
0:15 @ rest

– Rest 2:00 between sets –

Session overview. Mixed Threshold + aerobic capacity intervals. We are progressing to a new format with threshold intervals to start and then VO2max micro-intervals as part B.
Intent. Focus on executing each interval with intended effort (see below)
Adaptation. Build sustained aerobic power and lactate clearance capacity with threshold part. Push your aerobic capacity with the VO2max intervals.
Effort (A). 3 x 6 minutes continuous work @ Threshold Intensity.
Feel (A). Challenging but sustainable, you should be able to speak in broken sentences (RPE 7/10). Maintain consistent pace/power throughout the intervals.

Effort (B). 3 sets of 10 x 0:30 intervals w/ 0:15 rests @ VO2max Intensity.
Feel (B). Hard, difficult to speak more than 1-2 words per breath (RPE 8-9/10). Aim for repeatable pace/power for each 0:30 interval.

Debrief.
– How was your pacing in each part? Did it match the intended pace or did you go too hard/easy?
– How will you improve your execution in this format of intervals next time to keep an overall higher output?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Double-unders → reduce reps (50 or 75) → Speed rope skips
Row → Same calories on SkiErg, BikeErg or Air bike
DB STOH → 2 x 15/10kg
SkiErg → BikeErg or Air bike for calories

Chin up + ring dip

A)
3x6 chin up (vastaote)
B)
3x6 ring dip

vuorotellen a&b
käytä kumpparia jos tarvii

Partner workout

In 2 minutes:
Partner1: 400m run
Partner 2: 5 burpee + 10m sled push (30/20 kg)
-switch at 2:00-

rest 2 minutes

In 2 minutes:
Partner 1: 500/400m row or ski
Partner 2: 10 wall balls + 20m sandbag carry (9/6 kg; 45/30 kg)
-switch at 2:00-

rest 2 minutes

In 2 minutes:
Partner 1: 500/400m row or ski
Partner 2: 20m walking lunge + 40m farmer carry@2x24/16 kg
-switch at 2:00-

rest 2 minutes

Repeat the whole workout so total time 36 mins!

4-5sets:

2 push press + 2 jerk (2spause after jerk catch.)

easy&fast / not too heavy