4 Intervals, alt A1/A2

A1. AMRAP 7
200m Run
8 DB snatches, alt @ 32.5/22.5kg (70/50lbs)
12 Toes-to-bars

A2. AMRAP 7
20m DB walking lunge* @ 32.5/22.5kg (70/50lbs)
15/12 (cal) BikeErg
10 Handstand push-ups
50 Double-unders

• Single DB, either on the shoulder or overhead (change sides @ 10m)

– Rest 2:00 between intervals –

Flow. A1-A2-A1-A2

Overview.
The intent of today’s intervals is sustained hard work. They’ll teach you how to sit in a hard effort and still keep moving. Aim for consistency across the intervals.

Effort.
Work at RPE 8.5–9/10. Each interval should be hard, but repeatable after 2:00 rest. Push the pace, but not to the point where TTB or HSPU break down early. If your second time through A1 or A2 drops sharply, you opened too aggressively.

Feel.
These should feel like long, hard intervals rather than short sprints. The pace is uncomfortable but still controlled.

Adaptation.
Develop your durability near the top end of sustainable aerobic work. This progression overall builds aerobic power, pacing control, and tolerance to discomfort as the intervals extend from 6 to 8 minutes over the next weeks.

Execution notes.
On A1, run at a pace that lets you pick up the DB straight away. Snatches should be fast but clean, with no extra setup between reps. Break TTB if needed before grip or rhythm goes; short planned sets are better than hanging on too long.

On A2, choose the DB lunge position that lets you move steadily and maintain good positions. Bike hard, but leave enough control for HSPU. Keep HSPU sets planned from the first interval, and aim to stay relaxed through the double-unders.

Debrief.
– How consistent were your A1 and A2 scores?
– Which movement was most affected by fatigue?
– What adjustment would help you keep transitions tighter next time?
– Name two (2) things you executed well. What’s one (1) thing you’ll adjust next time?

Movement options.
Run → 250m Row/Ski or 500m BikeErg
BikeErg → same calories Row/Ski/Air or Echo bike
DB snatches/WL → 27.5/20kg (60/45lbs), 22.5/15kg (50/35lbs), 15/10kg (35/20lbs)
Toes-to-bars → Toes-to-rings → Hanging knee raises → V-ups
HSPUs → reduce reps (5) → Hand release push-ups
Double-unders → reduce reps (30) → Speed rope skips

LÄMMITTELY
2 kierrosta - 45s./liike
1. Jefferson curl leveässä asennossa
2. Lp nosto suorilla käsillä (+jalan nosto)
3. Simpukka vk oik.
4. Simpukka vk vas.
5. Lonkan sisäkierto päinmakuulla oik.
6. Lonkan sisäkierto päinmakuulla vas.
7. Lapapunnerrus

VOIMA AMRAP 20min
10 x sumokyykky steppereillä
10 x punnerrus tankoa vasten
8 + 8 gorillasoutu
8 + 8 lastausliike kp/kk
8 x abmat vatsat (pallon kanssa)

30min Emom
1) Raaka Hspu
2) Raaka leuka

Week 11/18: 5/3/1 EMOM
10 min E2MOM:
• 3 Bench Press
• 6 One-arm Dumbbell Row /arm
Start with 45% of 1RM and increase by 10% each round to finish around 85%.
Dumbbell weights in the comments.

Front Squat
• 5 reps at 70%
• 3 reps at 80%
• 1 rep at 90% of 1RM

Squats

A) Back Squat

• 5x5 @70%

*rest 2-3min between

B) Pause Back Squat

• 3x4 @70%

*1sec @bottom
*2-3min rest

Snatch

A) E90SEC Untill Days Technical Heavy:

• 40 DU
• 1 Snatch (power or squat)

*lainattu @nst training

B) Snatch Pull

• 3x1

@110-120%

Accessories

4 Rounds:

• 10/10 DB Bent Over Row
• 10-15 Lu Raise
• 10-15 Floor Press

*rest as needed

10 Rounds for time

30cal
:30 Rest
15cal
1:00 rest

Pause split jerk + Split jerk

7-10 x 1+1 @ 65+%1RM jerk, go every 1:15-1:30

– Start @ 65%1RM jerk and only increase weight IF you’re moving well (pause split jerk will limit the load, on purpose, in this complex)
– Review the video for correct pause split jerk
– Pause for 2-sec at the bottom of the dip on the pause split jerk
– Pause split jerk before regular split jerk reinforces good position and balance on the dip, as well as powerful drive to full extension.

Kapea penkki 5x10x50-60%
-stopit
-joka sarjan jälkeen Vipunostot taakse x20

Pystysoutu käsipainoilla 3x10/10
-vuorotahtiin

Ojentajat kumpparilla/taljassa 3x15-20
Hauiskääntö tangolla 3x15-20
-superina

Partner wod

AMRAP 5 Minutes
12/10 cal Machine -P1
40m Farmer Carry @2x24/16kg -P2

• P1 starts with machine, P2 with the carry, when both finishes they switch
• same flow continues for the following AMRAP's

Rx+: 32/24kg

2' Rest

AMRAP 5 Minutes
10 Dual DB Floor Press @2x15/10kg -P1
12 Sit-up - P2

Rx+: @2x22,5/15kg, Anchored Sit-up@15/10kg

2' Rest

AMRAP 5 Minutes
12 USA Swing @16/12kg -P1
8 Box Jump Over@50/60cm -P2

Rx+: @24/16kg

2' Rest

AMRAP 5 Minutes
12 Goblet Squat @16/12kg -P1
10 Plate G2OH @15/10kg -P2

Rx+: @24/16kg, 20/15kg

2' Rest

AMRAP 5 Minutes
10 Wall Ball @6/4kg -P1
8 Burpee Over Line -P2

Rx+: @9/6kg