Descending intervals

4-min @ Hard pace*
2-min @ easy recovery pace**
+
2x
3-min @ Hard pace*
90-sec @ easy recovery pace**
+
3x
2-min @ Hard pace*
1-min @ easy recovery pace**
+
4x
1-min @ Hard pace*
30s @ easy recovery pace**

• This should be a pace that you could keep for a 8-12 minute all out effort. You can build up pace as intervals get shorter IF you have extra energy, otherwise aim to hold onto your pace. ** This should be around RPE 4-5/10. *** use same machine than last week

Complete as many rounds as possible in 15 mins of:
100 Single Unders
15 Russian Swings@24/16kg
10 Lateral Skaters
5 Strict Pull-ups
100 Single Unders
15 Goblet Squats @16/12kg
10 Banded Push-ups
5 Seated Box Jumps
100 Single Unders

Goal: Complete at an RPE of 6/10

Hang snatch 5x5

HR Zone 2

Row 8k
Ski 8k
Bike 16k

Warm Up

Löytyy taululta

Strenght (15-20 mins)
4 superset
8-12 double db bench press + 8-12 strict chin ups
rest 2-3 min bwn rounds

Metcon
Emom 16
1) Wall ball shots x 8-12 reps
2) burpees x 6-10 reps
3) KB Swings x 8-12 reps
4) Jump rope x 45 seconds

2-3rounds:
10 ghd hip extension + 15s hold
10 v up + 10-20s L-sit

Paused front squat* + Front squat

4 x 1+2 @ 78-86% (aim for 3 RIR on 1st set, 2 RIR on the remaining sets),

rest 3 to 4-minutes between sets

*** 2-second pause at the bottom of the squat for the first rep**

12-minute AMRAP

3 – 6 – 9 – 12 – etc
DB deadlifts
DB hang to overheads
DB squats
40 Double-unders (after each round)

DBs. 2 x 22.5/15kg

AMRAP in 18 minutes:
40 m farmers carry with kettlebells (RX=16/20 kg)
8 push-ups
16 box Jumps

Register amount of reps (1 round = 64 reps) completed.