For time

40/32 (cal) BikeErg
20 Clean and jerks @ 61/43kg (135/95lbs)
10 Wall walks

– Rest 1:00 –

40/32 (cal) BikeErg
20 Ring muscle-ups
40/32 (cal) BikeErg

– Rest 1:00 –

10 Wall walks
20 Snatches @ 61/43kg (135/95lbs)
40/32 (cal) BikeErg

• Both the CnJ and Snatch are anyhow (power, split, squat) you like.

Time cap. 32:00 (including rests)

Overview. Three classic 30 reps for time movements (CnJ, rMU, Sn) mashed together into intervals with a bike and some wall walks. While this is a lot about specific movement capacity, you also need the conditioning to back that up. Getting your pacing right on the bike and finding a good rhythm on the other movements is key here.

Strategy. You have three separate pieces with short rest in-between. The intent is to push the pace throughout while not tipping over the edge of no recovery. You’ll have to ride a fine line of how fast you dare to go for the best possible time.

Do the 1st part at a pace where you can always transition straight to the next movement. The bike can be slightly faster than your FTP20 pace (if you tested in the last block). We recommend either set + singles or singles from the start on the barbell. Then steady through the wall walks.

The muscle ups are the easiest place to get stuck here, so pace the bike before them a little. Aim for 2-5 sets on the muscle-ups (look for movement options if you would need more). You can push the bike after the muscle-ups.

Now that you’ve got the MUs out the way you can push the pace a bit on the 2nd wall walks BUT make sure not to go so hard as to fry your shoulders for the snatches. Once you get to snatches, your HR is likely high and your shoulders are feeling it. Do your best to start chipping away at the reps. Once you get to the final bike it’s go time! Suck it up and push hard to finish.

Instructions. Set the equipment up 2-3m apart (this is your in-built rest).

Debrief.
– How was your pacing through each part of the workout?
– How did your BikeErg pace progress as the workouts 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.
BikeErg → 400m Run, 40/32 (cal) Row, Air/Echo bike or Ski
Clean and jerk / Snatch → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs) or 35/25kg (75/55lbs)
Wall walk → reduce reps (5) → 20m Seal walk
Ring muscle-up → Reduce reps (10 or 15) → Bar muscle-ups (10, 15 or 20) →Jumping bar muscle-ups (10, 15 or 20)→ Banded bar muscle-ups (10, 15 or 20) → Pull-overs (10, 15 or 20) → Chest-to-bar pull-ups (20, 30 or 40)

40 Min EMOM;
1. 18/15 Cal Row
2. 20 wall balls
3. 15 burpees
4. Rest

This is going to be just like the previous triangle variations! It’s going to get tough, stay consistent and hit the same numbers.

A)
Press + row ladder
single arm strict press + single arm row
8 + 12
6 + 10
4 + 8/ side
@increasing weight

B)
Single arm complex
5 rounds – 90” rest
swing
hang clean
hang snatch
get down and up (TGU)
switch swing
other side

40:00 EMOM
Min 1: Echo Bike cal
Min 2: Row cal
Min 3: Ski cal
Min 4: Rest

• Goal is to find your pace, stick to it and stay consistent from round 1 to round 10.
• The ski is the hardest minute, but it is also the last, so work the full minute, then rest going into the next round on the row.
• Holding 15/12 cal across is very good and 20/16 cal is considered elite on this workout.

SKAALAUS:
20/16-->15/12-->12/9-->10/8-->9/7 cal

STRENGTH

EMOM 12 minutes
1: 6-8 Incline push-up (3 seconds eccentric)
2: 4-6 Feet assisted ring strict pull-up (3 seconds eccentric)
3: 20-30 Seconds tuck hold on boxes

Rx/Rx+:
1: 8-12 Regular/ring/deficit push-up (tempo)
2: 4-6 Ring strict pull-up
3: 15-20 Seconds L-sit hold

WOD

1:30 work / 1:30 rest
15/12 calories machine
Max rep target burpee in remaining time
Continue until accumulating 30 target burpee

Rx+: Ski/Echo, burpee pull-up

Cap: 6 sets

ACCESSORY

Lean away lateral raise
3-4x10-12/side

T2B tech & Kipping HSPU tech

Accessory:

3 rounds:
12-15 seated leg raise
12-15 banded lat pull down
12-15 seated arnold press

3 sets
run 1,6km
– rest 3min between rounds
– 1 setti kevyesti, 2.setti kovaa ja 3.setti kevyesti

Scaled
3 sets
run 800m/ Ergo 70cal
– rest 3min between rounds
– 1 setti kevyesti, 2.setti kovaa ja 3.setti kevyesti

Parin kanssa 30min ajan
Accumulate

100 Am. Heiluri
100 Tempaus
100 Maljakyykky
100 Burpee

Toinen suorittaa liikkeitä ja toinen farmarikävelyä. Vaihtakaa tarvittaessa, farmari liikkuu kokoajan.

Core
EMOM8 45s/15s
- Flutter kicks
- Lankku kuulan kosketuksella

Part A).
Skill Primer
Muscle Snatch & Pause OHS
(5-8 sets x 2+2 / 0:03 pause in the bottom)

Part B).
Pause Snatch
(8 sets x 2 / 60%-75% / 0:03 pause below knees)

-10-15s ring dip hold(top)
-3-4 excentric pull-ups(myötäote)
-8 double db bicep curl+ arnold press
-10 db pullover