2-3 Sets, go every 5:00-6:00

6 Back squat @ 74+% (3 RIR)
12 Stiff-legged deadlift @ RPE 7 (3 RIR)
24 Walking lunges*

• Load the lunges with a single DB, KB or SB on the shoulder (or behind the neck), choose a load that is challenging but where you can move continuously (stepping through) without rests.

– Perform all three (3) movements back-to-back with only a short rest.
– You can build up the squat weight across sets if they’re easier than 3 RIR (but fatigue accumulates here so you might not).

5 Intervals, alt A1/A2

A1. AMRAP 3
Buy-in: 300/250m Row @ fast
+
AMRAP in the remaining
8 Thrusters @ 43/30kg (95/65lbs)
8 Bar-facing burpees

A2. AMRAP 3
Buy-in: 300/250m Row @ fast
+
AMRAP in the remaining
8 Power snatches @ 43/30kg (95/65lbs)
4 Shuttle runs*
* 1 shuttle run = 25′ out + 25′ back (7.62m+7.62m)

A3. AMRAP 3
Buy-in: 300/250m Row @ fast
+
AMRAP in the remaining
8 Thrusters @ 43/30kg (95/65lbs)
8 Bar-facing burpees
8 Power snatches @ 43/30kg (95/65lbs)
8 Shuttle runs*

• 1 shuttle run = (7.62m+7.62m)

– Rest 3:00 between intervals –

Flow. A1-A2-A3-A2-A1

Overview. 5 sets of 3-minute work intervals with equal rest (1:1 work:rest ratio). The session uses a “hard start” format: the row buy-in is a sprint designed to spike your heart rate immediately. You then have ~2 minutes of mixed-modal work to complete while trying to manage that fatigue.
Effort. RPE 9/10 (Maximal Sustainable). This is VO2 Max territory. You are looking for the highest pace you can hold for 3 minutes, repeated 5 times. The rest is long enough to recover your breathing, but not long enough to fully clear the fatigue from your legs. That being said, you want to finish the session feeling like you could’ve done at least one more interval.
Feel. You might find yourself in the “pain cave.” The sprint buy-in creates immediate burning in the legs and lungs (high lactate accumulation). The challenge is not the sprint itself, but the “fight” to keep moving the barbell and bodyweight when you are already breathing heavy.
Adaptation. Aerobic power and lactate tolerance. The sprint buy-in floods the system with lactate; the AMRAP forces you to rely on your aerobic engine to “buffer” that acidity while still producing force. This expands the ceiling of your engine.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your output (reps) drop significantly in intervals 4 and 5?
– How fast was your “transition” from the rower to the barbell?
– Did you maintain movement quality despite the fatigue?
– Name two (2) things that went well and one (1) you’d improve next time.
Movement options.
Row → 300m Run or 700/600m BikeErg
Thrusters/power snatches → 35/25kg (75/55lbs) or 30/20kg (65/45lbs), a weight you can keep moving with.
Bar-facing burpees → lateral burpees

gorilla row 3x5/5

deadlift 3x3 @ rpe 8

14' AMRAP
25 KB swing @20/12kg
20 steps walking lunges
15 abmat sit up
10 pull up

Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Arch Body Rock
• 10 sec Rest

AMRAP 10 @ steady

1-2-3-etc.
Handstand walk pirouettes*
Rope climb

• The HSW pirouette setup as per the video (5’ segments), you can kick down between the reps or go unbroken

Movement options.
Handstand walk pirouette → Handstand pivots → 20-sec Wall facing flutters
Rope climb → Any variation of a rope climb → Pull to standing from the floor (2 – 4/climb)

For time:
5-4-3-2-1 resp:
• Bar Muscle Ups
10-8-6-4-2 reps
• Deadlifts 225/155#
• Bar-Facing Burpees
Can’t do bar MU? Substitute them with chest-to-bar pull-ups and dips. Can’t do CTB, sub w/ pull-ups and dips. Can’t do pull-ups sub w/ rings rows and bench or stacked-plate dips. Goal: 8 min.

WU

Speed /Agility
Liikkeelle lähtöjä

Kontrasti
3x
3-4x snatch pull polvelta @ 100% 1RM
3-5 Avustettu kevennyshyppy, tarpeeksi paksu kuminauha

CF
120 DU
Rest 1min
20m (4x5m) walking lunge 2x db
rest 1min
40 t2b/ab movement
rest 1min
50/60cal bike
rest 1min
40 HSPU
rest 1min
20m (4x5m) walking lunge 2x db
rest 1min
120 DU
rest 5min

Tabata dead hang

36 minuutin perus- ja vauhtikestävyysharjoitus

Lämmittely
2min hiihto
2min pyörä
2min soutu

Lisää vauhtia toiselle minuutille.

Sitten:
5+5 rintarangan kierto konttausasennossa
4+4 lankku + alaspäin katsova koira vastakkaisen jalan kosketuksella
8 leveä kyykky seinää vasten

Harjoitus (Syke 60–75 ja 75–85%/HR max)

6x5min vaihtuva ergo, 1 min lepo kierrosten välissä

1,5min kevyt
1,5min keskiraskas-raskas
2min kevyt

Harjoitus on pääasiassa peruskestävyysharjoitus, mutta syke tulisi nousta vauhtikestävyysalueelle raskaan minuutin aikana. Vaihda ergometria lepoajalla.

-handstand walk
-gymnastics holds (hollow, ring support hold, dip support hold)