Ergo-intervalli 3/4
Neljän viikon mittainen progressio, joka valmistelee Mikko's triangle- nimiseen harjoitukseen (21.2.)
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LÄMMITTELY
3 kierrosta, nousevalla intensiteetillä
soutu 45s työ/15s lepo
pyörä 45s työ/15s lepo
hiihto 45s työ/15s lepo

• voit tehdä yksi ergo kerrallaan, tai vaihtaa ergoa lepoajalla
• kiinnitä lämmittelyssä huomiota siihen, kuinka monta kaloria ehdit suorittaa kullakin intensiteetillä

Sitten 2-3 kierrosta
10 kepin tai kuminauhan pyöräytys edestä taakse
10 (5+5) alaspäinkatsova koira + kosketus ristikkäisen jalan varpaisiin
10 kyykky-takareisi pumppaus

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HARJOITUS (Vauhtikestävyys, 70-85%/HRmax)

EMOM 32 (jokaisella alkavalla minuutilla 32 min ajan)

1) x cal soutu
2) x cal pyörä
3) x cal hiihto
4) lepo

Harjoitus kehittää pääasiassa vauhtikestävyyttä intervalli-tyyppisellä harjoituksella. Valitse jokaiselle ergolle kalorimäärä/minuutti, jota lähdet tavoittelemaan jokaisella kierroksella. Kalorimäärän pitää olla haastava, mutta kuitenkin suoritettavissa noin 50s aikana (jotta jää aikaa vaihtaa ergoa). Määrä voi olla esim. 8-15cal/minuutti, ja se voi vaihdella eri ergometrien välillä.

Jos olet tehnyt progression harjoituksen 1 ja/tai 2, voit peilata kalorimäärää siihen. Jos aiempi kalorimäärä tuntui sopivalta, pidä se samana, sillä nyt harjoituksen kesto on hieman pidempi. Halutessasi voit myös nostaa tai tiputtaa kalorimäärää muutamalla, mikäli se on aiemmin ollut liian helppo/haastava.

Pyri pitämään kullekin ergolle valitsemasi kalorimäärä samana harjoituksen alusta loppuun.

WU

CF
2 x rounds, toka rundi tehdään ”väärinpäin”
7min on, 3min off
A.
15 burbee over line
15 pull-up
20 squat 40/60kg
20/25 cal row
B.
15 t2b
15 push up
20 mave 40/60kg
20/25 cal row/bike
C.
15 clean 40/60kg
15 HSPU
20 box step up w kb
20/25 cal run

Snatch Balance Waves

Wave 1:
1 @65% 1RM Snatch
1 @70%
1 @75%

Wave 2:
1 @70%
1 @75%
1 @80%

Wave 3:
1 @75%
1 @80%
1 @85%

Wave 4:
1 @80%
1 @75%
1 @70%

• Rest as needed btw waves
• These waves are all about perfect technique. The percentages go down the last three sets. This is to work speed and fine tune technique to end with perfect reps

For total time

3 rounds of:
10 Strict handstand push-ups
10 DB hang power cleans @ 2 x 22.5/15kg
50 double-unders

– Rest 1:00 –

3 rounds of:
10 Kipping handstand push-ups
10 DB thrusters @ 2 x 22.5/15kg
50 double-unders

Time cap. 12:00

– Rest 10:00 –

For time
30/24 (cal) Air bike
20 Bar muscle-ups
30/24 (cal) Air bike
40 Chest-to-bar pull-ups
Time cap. 10:00

Alternate rep scheme. 21/15 cal – 15 bar muscle-ups – 21/15 cal – 30 chest-to-bars

Overview.
Part A – A variation on the theme of a previous Quarterfinal workout (but harder with DB thrusters). The best times in the original version were achieved by pushing hard from the start (BUT this means you need to have the capacity to back it up). Otherwise being smart from the beginning is key to avoid hitting a wall on the 2nd part (especially with the thrusters there).
Part B – Similar to last week but now with Air bike, muscle-ups and chest-to-bars. You’ll need to be smart with your paces and sets to get your best time.
Strategy.
Part A – Think of the 1st part as prep for the 2nd one = While you want to move fast, you need to make sure not to dig too deep on the HSPUs and get stuck on the 2nd half. While unbroken sets are the fastest and tempting, the truth is that it’ll be better for many athletes (that might be you) to break the strict HSPU up (from the start or 2nd round). You can still move fast if you come down far enough away from failure, as you’ll be able to keep the rests short. Keep the other movements unbroken if you can. If you trip on the DUs, just take a breath and continue.
While the HSPU will be easier on the 2nd part, the thrusters will compound the fatigue from 1st part and they might get more challenging than you think. Don’t be surprised. Here again it might be smart to break the HSPUs (if needed) and then aim to keep the thrusters and DU unbroken. Use the transitions to rest and re-focus.
Part B – You’re looking to bike at around a 10-minute pace on the 1st part (as the bar muscle-ups will keep the HR elevated, and you don’t want to be too gassed when you get to these). If you’re muscle-up king/queen, you might go unbroken; otherwise, plan on 2-4 sets. If you need more, you might have pushed the bike too much.
The 2nd bike can be a bit faster than the first but most likely will be an effort to keep your original pace. Once you get to chest-to-bars, you’re at home stretch. Pick a strategy to suit your capacity (avoid going to failure):
1) unbroken (this would be epic)
2) big set + chip away (e.g. 20-10-5-5 or 15-8-7-5-5)
3) Even sets (e.g. 4 x 10, 5 x 8, 8 x 5 or 10 x 4)
Instructions. Use the equipment set up for the quarterfinals (2021). Your handstand push-up box should be 24 x 40”, and your start line should be 5 feet from the top of the box. Your DBs and jump rope must remain behind this 5ft line the entire workout.

Movement options.
Strict handstand push-up→ Reduce reps (6 to 8 reps) → Regular handstand push-up
DBs → 2 x 22.5/15kg to 2 x 15/10kg
Double-under → Reduce reps (30 to 40 reps)
Air bike → Row, BikeErg or SkiErg for same calories
Chest-to-bars → Pull-ups
Bar muscle-ups → Jumping bar muscle-ups with hip snaps (10, 15 or 20 reps) → Chest-to-bars or regular pull-ups (20, 30 or 40 reps)

30-cal row
20 burpees over the rower
10 power cleans (47/70 kg)

Scaled WOD
20-cal row
16 burpees
8 power cleans

ROW for CAL

30 min

Tee 1-2 lähestymissarjaa
Lepää kierrosten välissä n. 1 min

WARM UP
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1

EMOM x 32-40
1) bike / or run
2) 10-20 GHD sit up
3) bike / or run
4) 30-60 DU

COOLDOWN
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1

2-3sets:

10-20 snowangel
5-10 hspu / 10-15 push up