PYRAMIDI 10min 2KB
Punnerrus 1,2,3,4......
Shoot through 1,2,3,4.....
Rive 1,2,3,4.....
Etukyykky 1,2,3,4.....
Työntö 1,2,3,4.....

AMRAP 20
Row ergo 12/15 cal
Am.heilautus x 15
Row ergo 12/15 cal
Tempaus x 20 (10+10)
Ak.kävely 25 askelta kuula mukana
Tähtilinkkari vatsat x 20

Deadlift

Build to a heavy set of 8 (H8) @ RPE 8 / 2 RIR (72-78%1RM)
+
2 x 8 @ 90%H8

Every 6 minutes for 3 sets complete

21-15-9 reps
- Echo-bike calories
- Kettlebell goblet squats
- ♀ 24 kg
- ♂ 32 kg

Goal Get comfortable with the burn and increase your threshold as a result. Aim for 4-5 minutes to complete each set.

To be successful in this workout, aim for high intensity with some level of consistency in all three intervals. This will be difficult but a little bit of discipline goes a long way.
High intensity is the goal but not maximal intensity. Keep some in the tank and give it everything you’ve got on the last one.

Equipment matters — the effort on the Assault or Echo bike will change the stimulus of this workout when compared to a bike erg.

More experienced athletes can work closer to their thresholds with less rest than beginner athletes. Beginner athletes should finish BEFORE advanced athletes without exceeding their capacities. This means a beginner athlete should have a LOWER RPE (Rate of Perceived Exertion) than an advanced athlete in the first intervals since beginners will not have their recovery capacities as high and trained as the more advanced athlete.

I tested this workout and found that it was possible to keep the pace up so long as I didn’t push the squats. I was using a bike erg and was faced with the realization that the 21 and 21 took almost half the time, but staying composed allowed me to hit the goal and finish as hard as I could on the last interval.

For time:
24 WB 9/6kg
14 Pull-ups
20 WB
10 Pull-ups
16 WB
6 Pull-ups
- Goal: This is a sprint. Stay unbroken through all movements.

5 sets
AMRAP 3 mins
250m row/ski or 500m bike
16 alt. dumbbell snatches@22,5/15 kg
max rep pull ups in remaining time
-rest 1 min between sets-

-rest until 24:00-

For time
50 devil’s press@2x15/10 kg

At 0:00 and every 2:00 complete 30 double unders.

Time cap: 10 mins

Amrap 20 min 19 sec

Buy-in: 200m front rack single arm walk kb @20

Then:
9 chest to bar
2 snatch @61
10 burpee over bar
5 db power clean @2x22,5

LÄMMITTELY
2 kierrosta - n. 1 min / liike
1. Sivukävely kuminauha nilkkojen ympärillä
2. Kyykky ja lonkan loitonnus - kuminauha polvien ympärillä
3. Eteentaivutuksessa pumppailut + mittarimato
4. Liskokierto oik.
5. Liskokierto vas.

VOIMA
3 x 12 (6+6) askelkyykkykävely
2 x 8 yhden käden kulmasoutu

AMRAP 8
10 x goblet squat
10 x punnerrus
10 x lankussa kuulan siirto

Tee yksi lähestymissarja ilman painoja - 12 toistoa (6/jalka)
Tee tämän jälkeen 3 työsarjaa - 12 toistoa (6/jalka), lepää kierrosten välissä n. 60-90s.

Bike
Row
Ski

PK1-2

20-minute EMOM
1) Echo bike for calories
2) SkiErg for calories
3) Row for calories
4) shuttle runs*
5) Rest

Rest 5-minutes

20-minute EMOM
1) Air bike OR row for calories
2) SkiErg for calories
3) shuttle runs*
4) Rest
* 1 Shuttle run = 25’/7.62m + 25’/7.62m ( = there + back)

Pace. Your pace on these should be around what you can keep for a 30-minute AMRAP or RPE 7-8/10 (“Comfortably hard”).
Feel. Our aim in today’s intervals is consistency over each minute of the EMOM. Pick a number of calories/distance that you can consistently repeat without tipping over the edge.
The overall feeling should be that you’re working hard and your HR is high but you’re still staying in control, not going over the line of no return.