Descending intervals

4:00 Row @ Hard pace*
3:00 @ easy recovery pace**
+
2x
3:00 SkiErg/Echo bike (alt) @ Hard pace
2:00 @ easy recovery pace
+
3x
2:00 Row/SkiErg/Echo bike (alt) @ Hard pace
1:00 @ easy recovery pace
+
4x
1:00 Row/SkiErg/Echo bike (alt) @ Hard pace
0:30 @ easy recovery pace

• This should be a pace that you could keep for a 12:00/10:00/8:00/4:00 all out effort. ** This should be around RPE 4-5/10 or a pace you could keep for an hour or more Flow. Alternate machines each interval, do the recovery intervals always on the machine you’ll do the next work interval with. *** Total Calories

Alternate A1/A2

A1. DB bench press – 3 x 10-15 @ 1-2 RIR, rest 1:00 before A2
A2. Single arm DB row – 3 x 8-12/side @ 1-2 RIR, rest 2:00 before A1

Clean and jerk (Snakes n Ladders) – 8 to 10 x 1 @ 80+% go every 1:30-2:00 between sets

– Do your first lift @ 80%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 80%(V)–>83%(V)–>86%(X)–>81%…)

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

1min on - 2min off x6, alternate between a & b:
a) 9 thruster - AMRAP (banded) pull up / jumping kipping pull up
b) 9 (banded) pull up / jumping kipping pull up - AMRAP thruster

TC ensimmäisille liikkeille 40s / intervalli.

Skaalaus: Valitse leukoihin variaatio & toistot, jotka pystyt tekemään TC:n puitteissa. Thrustereissa painot, joilla pystyt tekemään ainakin 10 toistoa putkeen. Jos esim. olkapää-/polvivaivaa -> power clean."

AMRAP10

-15 romanian dl (10kgx2 KB)
-15 goblet squat (10kg KB)
-5 push up

A: Pushups 5xMax, 0sek vila i toppen
B: SA DB Shoulder press 3set
C: SA triceps pus downs 2set
D: DB skull cruschers 1xMax

5:00 BikeErg @ easy pace
800m Jog @ easy pace
+
3 Rounds
4 Pike compression slides
5 Table top pulses
6/side Cossack squats, alt
+
Build up to workout weight for the front squats
* Between sets: Handstand push-ups drills
10-sec Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
10-sec Bent leg tripod headstand away from the wall
1-3 Tuck tripod headstand kip extension to handstand (against the wall)
1-3 Tuck tripod headstand kip extension to handstand (away from the wall)
+
2 Rounds
200m Run @ target pace
8 GHD sit-ups
6 Handstand push-ups
4 Front squats @ workout weight

2-3 Rounds

0:45/side Off-set (FR+OH) carry
8-12/side Powell raises
0:20-0:30/side Copenhagen plank”

Snatch

6 x 3 @ 70-75%,
3 x 2 @ 75-85%

Go every 1:30