Amrap35:

-2:30 laite/160m juoksu-
2 kierrosta:
10 heilautus
15m ask.kävely
10 rengassoutu

-2:30 laite/160m juoksu-
2 kierrosta:
10 ilmakyykky
15 pallonnosto hartialle
10 punnerrus

-2:30 laite/160m juoksu-
2 kierrosta:
16m kelkantyöntö
20 vuorikiipeilijä
5 burpee jännehyppy

6x Alkavalla 3 min
Kelkanveto 12 m

2 min lepo

6x Alkavalla 3 min

6 maastaveto+7,5m Farmari kävely+ 6 maastaveto+7,5m Farmari maastaveto (2xKP:t tai Kuulat)

A)
12 Dual Dumbbell Bench Press, pick load
Every 2 mins for 8 mins.

B )
Every 1:30 for 9 sets, alternating between:
Set 1: Run, 200 m
Set 2: 20/15 Bike Calories
Set 3: 20/15 Row Calories

C)
3 rounds for quality of:
Lying Windshield Wiper, 30 secs
Rest 10 secs
Arch Rock, 30 secs
Rest 10 secs
Bottom Squat Hold, 30 secs
Rest 10 secs

4 Intervals

A1. AMRAP 6
15/12 (cal) BikeErg
10 Bar-facing burpees
5 Snatches (anyhow) @ 61/43kg (135/95lbs)

A2. EMOM 6
1) SkiErg for calories
2) Row for calories
3) Air/Echo bike for calories

A3. AMRAP 6
50 Double-unders
10 Handstand push-ups
10 Front squats @ 61/43kg (135/95lbs)

A4. EMOM 6
1) SkiErg for calories
2) Row for calories
3) Air/Echo bike for calories

– Rest 3:00 between intervals –

SESSION NOTES
Pace. The intent here is a fast, repeatable pace in each interval. Go for quick singles on the snatch in A1 but aim to keep the FS on A3 unbroken. Break the HSPU as needed and keep a fast/repeatable pace on the machines.

Your overall goal is to keep moving for the full six minutes each time, with only rests being transitions or rests between sets of the same movement.

Session RPE. 8.5-9/10, you should feel that you could do one more interval at the end (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 on the machines?
– How was your pacing on the other movements?
– 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.
Machines → another machine, same calories
Barbell → 52.5/35 kg (115/75 lbs), 43/30 kg (95/65 lbs), 35/25kg (75/55lbs) or 30/20kg (65/45lbs), weight you keep moving with.
Double-unders → reduce reps (35/round) → Speed rope steps → Single-unders
Handstand push-up → reduce reps (5 or 7/round) → Deficit push-ups, 6” (parallette, plates, mats) → Push-ups → Kneeling push-ups

6-6-6. 6min, maksimikierrokset/-metrit:
a) 5cal hiihto + 10x kehonpainokyykky
b) 10cal soutu + 20x punnerrus
c) pyörä

Cash in: 20 pistol squats

Then 4rds:
-12 kipping leg raise
-12 box jumps
-12 v-ups
-12 1-arm DB OH-walking lunges

Cash out: 20 pistol squats

5 sets
run 800m/ Ergo 70cal
– rest 3min between rounds
– kaikilla kierroksilla tasainen vauhti

Scaled
4 sets
run 800m/ Ergo 70cal
– rest 3min between rounds
– kaikilla kierroksilla tasainen vauhti

STRENGTH

6 sets (1 set every 2:00)
4 Tempo deadlift (3 seconds eccentric)
- "Touch and go reps"
- Same weight across

WOD

2 sets
3 rounds
2 Wall walk
8 Jumping pull-up
40 Single under
-Rest 2 minutes between sets-

Rx+: 3 Wall walk, 9 Pull-up, 36 Double under

Target: sub 4 minutes/set.
Total time cap: 12 minutes.

ACCESSORY

Pallof press in half squat
3x10/10

10-8-6-6-4-4 latters Bench Press

6 ROUNDS FOR REPS
2:00 ON/1:00 OFF:
24/18 Calories Row
Max Reps Toes To Bar/Chest To Bar Pull Up

Rounds 1,3,5: Toes To Bar
Rounds 2,4,6: Chest To Bar Pull Up

Score is TOTAL Calories + Gymnastics