With Partner AMRAP 40

Change Every 500m
Bike 5k
Rest 2:00
Bike 4k
Rest 2:00
Bike 3k
Rest 2:00
Bike 2k
Rest 2:00
Bike 3k
Rest 2:00
Bike 4k
Rest 2:00
Bike 5k
Rest 2:00

4 Interval sets

A1. AMRAP 6
500m Row
+
In the remaining time AMRAP
35 Double-unders
9 Thrusters @ 43/30kg (95/65lbs)

A2. 2 x AMRAP (3:00 work / 1:00 rest)
10/7 (cal) Air bike
(7.62m) Overhead walking lunges @ 43/30kg (95/65lbs)
12 Chest-to-bar pull-ups
(7.62m) Overhead walking lunges @ 43/30kg (95/65lbs)

A3. 4 x AMRAP (1:30 work / 0:30 rest)
20/15 (cal) Row
+
Max reps in the remaining time of:
1/3 – Thrusters @ 43/30kg (95/65lbs)
2/4 – Double-unders

A4. 8 x AMRAP (0:45 work / 0:15 rest)
1/5 – Row for calories
2/6 – Burpees over the rower
3/7 – Air bike for calories
4/8 – Chest-to-bar pull-ups

– Rest 3:00 between sets –

Session overview. Descending (duration/interval) aerobic capacity intervals. Each part is 6-minutes of work, broken down into increasingly shorter work intervals w/ 3:1 work:rest ratio. This format (with short intra-set recoveries) allows you to keep a high output all the way through (well, at least if you pace it right: HARD but not too hard, think: repeatable hard efforts).

Adaptation. Improve your aerobic and movement capacity in a sports-specific context.

Session RPE/Feel. 9/10, you should feel that you could do one more interval/round at the end of each set if you had to (maintaining your pace = you had 1 interval in reserve). Your effort will increase as you get deeper into each interval (RPE will climb). These should feel fairly hard right from the first interval.

Pace. Hard pace from the start. As per above, you’re looking to have one more interval/round in you at the end of each set.

Debrief.
– How did this descending format compare to straight (same duration) intervals?
– How was your pacing? Did you have that interval/round in reserve at the end of each set?
– 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.
Row → 1000m BikeErg or 500m SkiErg / same calories as row on BikeErg or SkiErg
Double-unders → reduce reps (25) → Speed rope skips
Thrusters / OH walking lunge → 35/25kg (75/55lbs), 30/20kg (65/45lbs), 25/15kg (55/35lbs), weight you can do unbroken (with effort)
Air bike → SkiErg or BikeErg for same calories
Chest-to-bar pull-ups → reduce reps (8/round) → Regular pull-ups → Jumping pull-ups

Deadlift

3 x 3 @ 74-80% (3 RIR), Rest 3:00 between sets

HS hold & kipping pull up

For Q:

E3M x 3-4

1-2 set of kipping pull up (20-30s rest between sets) 20s hs hold with wall
10-12 V-ups/tuck ups

Laatua vastaan tehtävä treeni.

4 x AMRAP 6 2min huili erien välissä
1.)
Ergo 200/250m (pyörä 400/500m)
Boksin ylitys kuulan kanssa x 10
2.)
Am. heiluri x 20
Russian sit up x 10
3.)
Ergo 200/250m (pyörä 400/500m)
Punnerrus käsien irroituksella x 10
4.)
T2B / kahap x 10
Maljakyykky x 10

Isometric holds – 3 Rounds

0:15-0:30 Ring support hold
0:15-0:30 Chin over the (pull-up) bar hold
0:15-0:30 Bottom of ring dip support
0:15-0:30 Hanging L-sit hold

EMOM 15 (0:40 work / 0:20 rest)

1) GHD sit-ups
2) Bar muscle ups
3) Single-leg squats, alt
4) Wall walks
5) Rest

Intent. Accumulate EXCELLENT repetitions in each movement, move at a steady pace and don’t push the movements to failure.

Movement options. You can also choose to drop a movement off if feeling very fatigued.

GHD sit-ups → GHD sit-up to parallel → V-ups
Bar muscle-up → Jumping bar muscle-ups → Glide hip snap to the bar drill
Single-leg squats → Single-leg squats to a band
Wall walk → Seal walk for distance

Alternate A1 / A2

A1. Push press – 4 to 6 x 3 @ 75+% (2-3 RIR), rest 1:30 before A2

A2. Strict chest-to-bar pull-up – 4 to 6 x 4-6 @ RPE 8 (2 RIR), rest 2:00 before A1

Every 2:00 x 4
10 WB
8 cal machine
6 T2B
Rem.time is rest!

Rest 3:00 btw

B, Every 2:00 x 4
10 Box Jump Overs
8 cal machine
6 Kipping C2B / Pull Up
Rem.time is rest!

Rest 3:00 btw

B, Every 2:00 x 4
10 WB Squat
8 cal machine
6 Push Up
Rem.time is rest!
Goal: sub 1:20-1:30
(Beginner or Sc Option: 8-6-4)

​3 Rds for time:

​20 Russian KB Swings (32 kg)
​500 m row
​15 alternating DB Snatches (22,5 kg)
​500 m row
​10 Burpees
​500 m row