Bar MU tech

Conditioning for quality:

E1.20M x 8-10 alt 1 & 2

1. 1 set of bar MU - tähän jokainen valitsee itselleen sopivan skaalauksen edellä tehdyistä progressioista. 2. 1 set of DU/SU
   

Huom! Semi helpot ja tekniset setit.

2 Rounds :

AMRAP 5

400m Row
20 Kettlebell Swing 24/16kg
20 Box Step-Ups
10 Wallball Shots

Rest 3:00

AMRAP 5

10 Burpees
20 Ring Rows
30 ASit-Ups
40 Air Squats
Remaining Time Bike Erg Calories

3x
12+12 single leg hip thrust
30+30s copenhagen plank

3x
15+15 miniband sidekick
15-30s hanging tuck/L-sit hold

TABATA bicycle abs & plank hip rotation

E2mom x 10:
- 1 power snatch. 3 sec pause below knee
- 1 hang squat snatch. 3 sec pause above knee
@55% squat snatch
Build to heavy

4-6 Intervals, go every 2:00
0:15 Air/Echo bike for calories

– Rest 6:00-8:00 (longer if needed) before next part –

4-6 Intervals, go every 2:00
0:15 Row for calories

Intent. These are hard sprint efforts. After each sprint, spin/row @ very easy pace until the next one.

Number of intervals. Only do as many intervals in each set as you can maintain your sprint ability ( = if output starts to drop/you feel can’t produce power anymore, it’s time to wrap up).

Overview.
Short, maximal sprint efforts with full recovery built in. Each 15-second effort is about peak output, not pacing. The long rest between sets and parts allows you to reproduce top-end power every time.

Effort.
Work at 10/10. These are all-out sprints from the first second—no build-up. You should aim to match or stay very close to your best calories across all five efforts.

Feel.
Explosive and uncomfortable. Legs will burn quickly, breathing spikes immediately, and power drops fast if you don’t commit early. Recovery between efforts should feel complete enough to attack the next sprint with confidence.

Adaptation.
Develops peak power and anaerobic capacity. Trains your ability to produce high force quickly and repeat near-maximal efforts with sufficient recovery.

Debrief. Take 2–3 minutes after the workout to reflect
– How close were your efforts to your best score each round?
– Did power drop off, and if so, when?
– How recovered did you feel before each sprint?
– What adjustment would help you maintain peak output across all sets?

Movement options. Change to other monostructural modalities (Ski, BikeErg, Run) if needed.

Front squat
- 6 x 2 @80%

1 k rownfor time

A)
5 rounds/ 90” rest
5 dead clean ( right)
5 march in front rack position
5 dead clean (left)
5 march in front rack position
@heavy

B)
In every 3’ x 4 rounds
10 double KB thruster
8 double KB push press
max rep hand to hand swing

Clean&Jerk 5x1

Dumbell bench press 3x8