4 Intervals

A1. 7-minute AMRAP

15/12 (cal) Echo bike
12 Deadlifts @ 70/47.5kg
9 Hang power cleans @ 70/47,5kg
6 Front squats 70/47,5kg
30 Crossovers*

• These are single crossovers, not DU crossovers

A2. 7-minute AMRAP

4 Shuttle runs*
(7.62m) Single arm DB overhead walking lunge @ 22.5/15kg
8 Handstand push-ups
(7.62m) Single arm DB overhead walking lunge @ 22.5/15kg
12 Toes-to-bars

Rest 3:00 b/t intervals

• 1 Shuttle run =(7.62m) out + (7.62m) back

Flow. A1 – A2 – A1 – A2

Feel. These are intended as fast, hard intervals that are still sustainable for the 7 minutes and can be repeated with only 3 minutes of rest. This means finding a pace you can (barely) maintain through the interval (and recover in time for the next one).
Pick a hard pace on the bike in A1 that still allows you to get right to work on the barbell. Target to keep the barbell to minimal sets, or even unbroken if possible. If you feel you need to break the sets, make sure to have a game plan and stick to it (11 + 1 DL right into HPC which could be unbroken OR 8+1, so the final HPC leads to front squats. Keep the front squats unbroken each round).
Find a fast, steady pace for the shuttle run and DB overhead lunges in A2, while also keeping the gymnastics to minimal sets or unbroken if possible.
Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement.

Warm-up

3-minute Air bike + 3-minute Row
+
10 Hollow rocks
5m/side KB front rack duck walk
5 DB power clean overs
10 KB seesaw presses
5 Kneeling jumps
+
Barbell complex
3 Deadlifts + 2 Hang power cleans + 1 Front squat
Build to your working weight
+
2 rounds @ increasing pace

4 Single arm DB overhead walking lunge
4 Handstand push-ups
4 Toes-to-bars
10 Crossovers
3 Deadlifts + 2 hang power cleans + 1 front squat
1 Shuttle run
60-second Air bike between rounds

LÄMMITTELY
Teema: Hartiarengas

Eläinliikkeet
1. Mittarimato
2. Karhukävely
3. Kissa

Hallinta/voima
Kuminauhalla:
1. Ylivienti
2. Aukikierto
3. Sisäkierto
4. Istuen kädet v-asentoon
5. Käden työntö yläviistoon (sahalihas)

Käsipainolla:
1. Ulkokierto istuen tuetusti
2. Cuban press
3. Turkkilaisen ylösnousun alku

AMRAP 10 min
Yritä löytää tarpeeksi haastava paino, mutta jolla jaksat tehdä
Tee kaikkia liikkeitä 5x/puoli
1. Tuulimylly
2. Toispolviseisonnassa pallof punnerrus kp/kk
3. Thruster paino toisessa kädessä

AMRAP25 in groups of 3-4 - YGIG, divide anyhow:
20-30 HSPU / feet on box HSPU / heavy double db z-press
30-40 T2B / kipping knee raise / V-up / sit up
40-60 wb
800/600m bike erg OR 30/22 cal air bike

Tarkoitus: Jaa alusta asti parin kanssa reilusti 2-4 sarjaan / hlö / liike. HUOM! Ei ole tarkoituskaan, että pystyisit tekemään koko treenin minkään liikkeen yhdessä sarjassa läpi eli valitse haastava variaatio! Ryhmän jäsenten ei tarvitse tehdä samalla variaatiolla / painolla.

HUOM! Voit tehdä kumman tahansa version millä tahansa tunnilla.

3 rounds for time of

• 60-second handstand hold, freestanding
• 60-second L-sit
• Run 800 meters

4 Rounds

Row 400m then do 1 max effort unbroken set of wall balls.

Rest 3min between each round

Score is total wall balls over the 3 sets.

3 rounds
1 min on bike/row/ski
10 seated dbl db press
20 hollow rock
20s. hs hold

---

5x7
Seated DBL DB Shoulder Press
Superset with
12 Elevated Ring Rows
Rest 2 mins between sets
*Elevate feet with box
rest as deed

AMRAP 35'min

1min off between

(alternate a and b - start over from the beginning)

A.
Run 5 – 10 – 15 – 20 – 25
Box jumps 5 – 10 – 15 – 20 – 25
Amsu 5 – 10 – 15 – 20 – 25

B.
Row 5 – 10 – 15 – 20 – 25
Devils press 5 – 10 – 15 – 20 – 25
T2r 5 – 10 – 15 – 20 – 25

3 Rounds for time

30/24 (cal) BikeErg
10 Squat snatches @ 61/43kg
24 GHD sit-ups
10 Ring muscle-ups

Target time. < 17:00

Ring muscle-up → Reduce reps (6 to 8 reps) → Bar muscle-up → Chest-to-bar or regular pull-ups (10 to 20 reps)

Pacing. 1) Hold your pace on the BikeErg 2) Steady, fast singles on the squat snatches, 3) Smart sets on the GHD sit-ups and ring muscle-ups.
Strategy. Begin each round with a hard pace on the BikeErg that you can maintain, and still move right to the barbell and begin your snatches.
Move through the snatches as steady, fast singles. Be sure to manage your rest, especially in the second and third rounds, and make sure you are getting back on the bar as soon as you can.
Approach the GHD sit-ups and ring muscle-ups based on your capacity and proficiency. You want to choose sets on both that allow you to keep any breaks short before getting straight back to work. Make sure to come down from the rings with at least 1-2 reps in the tank on the first couple of rounds. Your final set of 10 you can be a bit more aggressive in your sets if you feel you can, however don’t push to failure.

Back squat

3 x 7 @ 74-78% (3 RIR on the 1st set, 2 RIR on the remaining sets), Rest 3:00 – 4:00 b/t sets