Alternate B1/B2

B1. Strict dip – 3 x 6-8 @ RPE 7 (3 RIR), rest 1:00 before B2

B2. Single-arm DB row – 3 x 8-12/side @ RPE 8 (2 RIR), rest 2:00 before B1

For time

1000m Row
40 Handstand Push-Ups
20m Front rack walking lunges @ 70/47.5kg
- rest 3:00 -
750m Row
30 Handstand Push-Ups
20 Front rack walking lunges @ 70/47.5kg
- rest 3:00 -
500m Row
20 Handstand Push-Ups
20m Front rack walking lunges @ 70/47.5kg

Overview. This session is built around high-volume HSPUs under fatigue. Your job is to manage the sets early so you can keep hitting quality sets all the way through.
Adaptation. Improve your aerobic capacity, upper-body muscle endurance, and movement efficiency under load and high heart/breathing rate. Strengthen your ability to recover and repeat sets without breakdown.
Effort. Aim for 8/10 effort on each interval—strong but controlled.
Feel. The row should be pushed, but not all-out. You want to hit the HSPUs with enough composure to maintain rhythm. This is about quality and repeatability, not just about crushing the first round.
Movement quality is the priority. Stay smooth through transitions and lock in focus for the gymnastics sets.
Debrief. Take 2–3 minutes to reflect on the session
– Did your HSPU sets hold together across rounds, or did fatigue catch up early?
– How well did you manage the row pace to support the HSPU?
– Were transitions smooth, or did you hesitate between movements?
– Name two (2) things you executed well. What’s one (1) thing you’d adjust for better consistency next time?

Movement options.
Row → same distance Ski OR see BikeErg option above
HSPU → reduce reps (30-20-10 or 21-15-9) → Hand release push-ups
FR WL → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs)

LÄMMITTELY

Aina alkavalla minuutilla 10:00 minuutin ajan:
1 & 2) 5-10 Valakyykkyä
3 & 4) 4-6 Muscle snatch
5 & 6) 4-6 Snatch balance
7 & 8) 3-Asennon snatch (taskulta, polvelta & sääreltä)
9 & 10) 3 Tempausta

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TEMPAUS

Tekniikkaharjoitus

Muscle snatch,
5 x 2 (kevyt/keskiraskas).
Nosta 1:30min välein

Snatch drop,
5 x 2 (kevyt).
Nosta 1:30min välein

Tempaus,
5 x 2 (kevyt)
Ekassa tempauksessa 3s paussi polvella.

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RINNALLEVETO & TYÖNTÖ

Hitaat rivevedot,
5 x 2 (kevyt/keskiraskas)
Nosta 1:30min välein

Tall clean,
5 x 3 (kevyt)
Nosta 1:30min välein

Saksiin työntö,
5 x 2-3 (kevyt)
Nosta 1:30min välein

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BONUS

Korkeat boxille hypyt,
Yhteensä 10-12 kpl, 2-3 hypyn sarjoissa.

Ylätalja niskan taakse,
4 x 6-8 (raskas)

Back extension hold,
3 x :30s-45s (raskas)

*lähestyminen esim. 25min ennen lavalle menoa, 9 kertaa tangossa käynti

2×2@barbell-35% (~25min),
2@50% (20min),
1@65% (18min),
1@72% (15min),
1@77% (12min),
1@82% (9min),
1@86% (6min),
1@90% (3min),
1@93% - 95% --- open

High hang squat clean 1RM

Regionals 2017 – Event 3

For time

30m Single-arm DB overhead walking lunge @ 35/25kg
100 double-unders
50 Wall balls @ 14/9kg
10 Rope climbs
50 Wall balls @ 14/9kg
100 double-unders
30m Single-arm DB overhead walking lunge @ 35/25kg

Time cap. 20:00

Overview. An old Regionals workout (the good old days). Top times were < 12:00 (fastest < 10:30) in 2017. Lots of high tension movements with the lunges, heavy wall balls and rope climbs.
Strategy. For training purposes, aim to split the lunges into 2 (more if needed) sets so you’ll do some distance on each arm both at start and end. Double-unders either unbroken set (just continue if you trip), or break tactically into 2-3 sets.
The wall balls (and the rope climb) will be the crux of this workout. Reps on the heavy ball add up fast, so plan to break them up (e.g. 30-10-10, 25-15-10, 14+12+10+8+6, 5 x 10) so you have juice left for the way back. Aim to keep a steady pace on the rope (e.g. every 10, 15 or 20 seconds) to chip through them.
You might need to break the wall balls more on the way back but work hard to not let the rests between sets stretch out too long. Stay focused on the DUs and especially on the final lunges.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest). Set up a 50’/15m lane for lunges if possible, otherwise 25’/7.62m is fine. If you have LOTS of space, you can set the lunges on a single 100’/30m lane.
Debrief.
– How was your pacing through the workout? Were you able to keep moving or were there any bottlenecks?
– How could you change your approach to this workout to improve your end result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Alternate A1 / A2

A1. Bench press – 3 x 3 @ 85-90% (1-2 RIR), rest 3:00 b/t sets

A2. Pendlay row – 3 x 6-8 @ 2/1-2/1 RIR, rest 2:00 before B1

Deadlift

4 x 2 @ 86-92%, Rest 3:00 between sets

3 rounds for max reps:
4 minutes
• 3 Bar Muscle-up (optional)
• 10 Kettlebell Sumo Deadlift High-pulls 70/53#
• 10 Push-ups
• 10 Box Jump Overs 24/20”
2 minutes:
• Rest
Goal: 270.

RestDay!