2 x 2 Rounds for time

15/12 (cal) Row
10 KB Thrusters
5 Bar muscle-ups

– Rest 2:00 before repeating –

— Rest 4:00 before B —

2 x 2 Rounds for time
15/12 (cal) Air/Echo bike
10 KB hang snatches
5 Wall walks

– Rest 2:00 before repeating –

— Rest 4:00 before C —

2 x 2 Rounds for time
15/12 (cal) Row
10 KB Shoulder to overheads
5 Bar muscle-ups

– Rest 2:00 before repeating –

— Rest 4:00 before D —

2 x 2 Rounds for time

15/12 (cal) Air/Echo bike
10 KB Front squats
5 Wall walks

– Rest 2:00 before repeating –

Flow. Each part is 2 rounds for time, followed by rest and then repeated again, followed by a longer rest before the next part.

KB options. You can choose different weights for each part, aim for the heaviest weight you can keep unbroken. 32/24kg (70/53lbs), 28/20kg (62/44lbs), 24/16kg (53/35lbs), 20 or 16/12kg (44 or 35/26lbs)

SESSION NOTES
Overview. Today is a collection of short 2 rounds workouts with a repeat. Aim for the repeat to be faster than the 1st one each time.

Strategy. Aim for negative splits on each workout (= 2nd set of 2 rounds is faster than the first one). This means you need to hold back a little on the first go (use the first 2 rounds to “map out” the workout, opportunities and pacing, then push HARD on the 2nd set).

Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest).

Debrief.
– How was your overall game plan for each part? Were you able to push the 2nd set harder, using what you learned from the 1st go?
– Did you pick the right weights for the KB? Were you able to pick them up quickly and cycle reps under fatigue?
– What changes would you make if you needed to repeat the workout and improve your result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Air bike → Row, BikeErg or SkiErg 10/7 Calories
KB movements → See options above
Bar muscle-up → Jumping bar muscle-ups → Banded bar muscle-up → Pull-over
Wall walk → 15 Hand-release push-ups

STRENGTH

Alternate 1, 2 and 3 every 1:30 for a total of 3 rounds
1: 8-10 Incline push-up (3 seconds eccentric)
2: 5-7 Feet assisted ring strict pull-up (3 seconds eccentric)
3: 20-30 Seconds tuck hold on boxes

Rx/Rx+:
1: 10-15 Regular/ring/deficit push-up (tempo)
2: 5-7 Ring strict pull-up
3: 15-30) Seconds L-sit hold

WOD

4 rounds for time
18/15 Calories on machine
15 Plate ground to overhead (15/10 kg)
12 Plate Thruster (15/10 kg)

Rx+: 21/18 Calories, @20/15 kg

Time cap: 10 minutes

ACCESSORY

3 sets
12 Reverse fly (light plate/dumbbell)

10' AMRAP
5 KB snatch L @24/16kg
3 KB push press L
1 TGU L
5 KB snatch R
3 KB push press R
1 TGU R

3 rnds for quality

3/3 KB windmill
5/5 dead bug
5/5 push up pos. T raises w. plate

deadlift 3x5 @rpe 7

Voima
E3MOM, 4rds
Ring row 8
Pull over 8-12

Metcon
PariWod: Amrap 15min
Partner A: Ergo cal
Partner B: 2rds:
Air squat 10-15
Sit up 10-15
Up down/burpee 4-10

C&J

A) E90SEC X8

Set 1-4:

• 3 Position Power Clean & Jerk (floor, low + high hang)

Set 5-8:

• 1 Squat Clean & Jerk

*Setit 1-4 vähän kepeemmillä (drop and go)
*Setit 5-8 päivän raskas

B) EMOM 10

1: 3 Power Clean & STOH
2: 3 Squat Clean & STOH

@45-50kg

Squat

Uus proge, katotaa miten toimii

Back Squat:

A) Build Up To Days Heavy 1RM @RPE 8

B) 5x5 @75%

Front Squat:

• 4x4 @70%

Optional Accessory

3-4 Rounds For Quality:

• 5-10 Ab Wheel Roll Out
• 10-15/side Medball Russian Twist Wall Throw
• 30-45s/side Weighted Side Plank

Bench Press

E3MOM X5

• 5 Bench Press

*reps 1-3 with 1s pause @bottom
*reps 4-5 normal
*RIR 1

Hspu

E75SEC X4

• ”X” Strict Hspu

Into,

EMOM X4

• ”X” k.Hspu

*strictit 0-1 RIR
*kipit sama määrä aina, mut haastava

Metcon

Strength EMOM 20:

1: 45s Ski (VK)
2: 10-15 Sumo DL High Pull @35kg
3: 5+5 DB Push Press @heavy (esim. 22.5kg-27.5kg)
4: 8-10 Strict Pull Up
5: Rest

**Succes

3-4 Rounds For Quality:

• 10-15 Banded Face Pull
• 10-15 DB Pullover
• 10-15 Lu Raise

6x4min on 2min off

In 4min:
3 wall walk
6 renegade row (3/3) 2x20/10kg
9 dbl DB hang power clean
AMRAP cardio

score is the most calories in the interval

1: 10 front squats (from rack)
2: 12 push-ups
3: 15 sit-ups

4x8 reps @AHAP

Go every 2:30