22 min amrap

• 22 power Cleans 2x22,5kg dumbbells
• 22 push Press 2x22,5kg dumbbells
• 22 Burbee Box overs 24”

Scale as needed

Times to beat

Beginner athlete: 2 rounds and 14reps
Average athlete: 3 rounds and 20reps
Advanced athlete: 4 rounds and 27reps
Elite athlete: 5 rounds and 34reps
Regional athlete: 5 rounds and 63reps

HIIT Speed interval Warm up - Treadmill ( Sprint Speed 15 for 2 mins /Walk speed 7 for 1 min ) 4 sets
Hand stand Hold - Max rep 49 secs
Overhead squat progression - PVC, 20kgs, 30kgs, 35kgs ( 10 reps each and 3 Max rep for 40kgs.

Morning: 35 min walking

Afternoon: 130 min

1.Skill
A. Ring muscle up practice for 50 min
- Progressions
- Ring muscle up 7 x 1 reps
B. Jacked Gymnastics: strict negative box assisted ring MU
3 2 2 2

2.Conditioning
A. 5-minute AMRAP
2 – 4 – 6 – 8 – 10 Power snatch @ 60/40kg (135/95lbs) > 25 kg
6 – 12 – 18 – 24 – 30 Toes to bar
Result 1: 2 snatch @ round of 8
Result 2: 1 snatch @ round of 8

Rest 3-minutes before part B

B. 5-minute AMRAP
15 cal Row
10 Front squat @ 60/40kg (135/95lbs) > 35 kg
5 Handstand push up
Result 1: 2 rounds
Result 2: 2 rounds

Rest 3-minutes before part C

C. 5-minute AMRAP
6 Hang power clean @ 60/40kg (135/95lbs) > 30 kg
6 Push jerk @ 60/40kg (135/95lbs) > 30 kg
36 Double unders
Result: 3 rounds + 2 push jerk

Rest 3-minutes then repeat 2 out of the A → B → C (for total of 5 AMRAPs)

3.Cool down
A. Easy Assault bike, row or walk for 5 – 10 minutes

140 min

1.Skill
A. HSW practice for 15 min
B. Butterfly pull up practice for 30 min
- Progressions

2.Weightlifting
A. Behind the neck split jerk + jerk – (9) x (1+1) @ 65+%, go every 90s

3.Strength
B. Rotate B1 / B2 / B3 for 4 rounds
B1. Single leg KB deadlift – 10/side @ AHAFA, tempo 2010, rest 90s before B2
16 16 16 g
B2. Bulgarian split squat – 10/side @ AHAFA, tempo 2010, rest 1m before B1
25 25 25 lbs
B3. Single arm KB overhead carry – 30m/side @ AHAFA, rest 90s before B1
16 16 16 kg

C. Rotate C1 / C2 / C3 for 2 rounds
C1. Seated single arm DB press
8*20 8*20 lbs
C2. Bicep curl
8*20 8*20 lbs
C3. KB push press
12*12 12*12 kg

130 min

1.Skill
A. Ring muscle up practice for 45 min
- Progressions
- Ring muscle up 10 x 1 reps

B. Chest to bar pull up
B1. 1 x max unbroken (UB) reps in a 40-second window, Rest 1-minute before B2
Result: 19 reps, PR! :)
B2. 7 sets @ 40% of max reps (unbroken) in B1, Rest 15s between sets (extend to 30/45/60s as needed, see details below)
7 5 5 6 7 7 6

2.Conditioning
A. 5-minute AMRAP
15 cal Row
10 Thruster @ 40/30kg (95/65lbs) > 25 kg
Result 1: 2 + 1 thruster
Result 2: 2 + 3 thruster

Rest 3-minutes before part B

B. 5-minute AMRAP
35 Double unders
10 Overhead squat @ 40/30kg (95/65lbs) > 25 kg
Result: 3 + 1 OHS

Rest 3-minutes before part C

C. 5-minute AMRAP
3 – 6 – 9 – 12 – 15 – 18 etc.
Power clean and jerk @ 60/40kg (135/95lbs) > 35 kg
Toes to bar > HSPU abmat + 10 kg plates
Result: round of 9 + 1 clean & jerk

Rest 3-minutes then repeat either A, B or C (your choice, for total of 4 AMRAPs)

3.Cool down
A. Easy row or assault bike for 10 minutes, HR < 140

90 min

1.Push / Pull Strength
Complete the two movements (weighted chin-ups and dips) as a superset (alternate between each exercise every set) but rest as needed.
A1. Chin-up 8 x 8, unweighted
A2. Strict Ring Dip 8 x 8, unweighted

2.Alternate for 3 rounds:
A1. Strict DB press
8*8 10*8 10*8 kg
A2. Single arm DB row
10*12.5 10*15 10*15 kg
A3. High pull with KB
12*10 12*12 12*12 kg
A4. Straight arm DB raise
15*3 15*3 15*2 kg
A5. Bicep curl w/ barbell @ bench
12*10.5 10*13 12*13 kg

Max rounds in 6 minutes
Thruster- 8 reps
Box jumps- 12 reps

75 min

1.Strength
A. Back squat
5 x 8 reps

B. Jalkaprässi
12*70 12*90 12*95 12*100 20*105 kg

C1. Takareidet koneessa
8*20 12*15 12*15 kg
C2. Pakaraloitonnus
10*30 12*25 12*25 kg

D1. Pystypunnerrus käsip.
12*8 12*10 kg
D2. Hauiskääntö
12*8 12*10 kg
D3. Vipunostot
12*2.5 12*2.5 12*2 kg

4 Rounds for Time
Burpees- 12 reps
Shoulder to Overhead- 10 reps
Fr Rack Walking Lunges- 20m
KB Snatch each side- 10 reps

135 min

1.Skill
A. Ring MU practice for 45 min
- Progressions
- Muscle ups 6 x 1

2.Weightlifting
A. Hang snatch (knee) – (12 to 15) x 1 @ 65+%, go every 60-75 s.
35 35 37.5 / 37.5 40 40
42.5 42.5 45 / 45 47.5 50

3.Skill / Gymnastics
A. Handstand push up (kipping or strict)
A1. 1 x max unbroken (UB) reps in a 40-second window, Rest 1-minute before A2
Result: 14 reps
A2. 7 sets @ 40% of max reps (unbroken) in A1, Rest 15s between sets (extend to 30/45/60s as needed, see details below)
5 5 4 5 5 4 4

4.Strength
A. Back squat – Build to a heavy set of 4 (H4) for the day in a 20-minute window

B. Alternate B1 / B2 for 4 rounds
B1. Quads machine – 12 reps, rest 1m before B2
25 27.5 30 30 kg
B2. Single arm DB row – 12/10/8/8 reps/side @ AHAFA, rest 2m before B1
35 35 40 40 lbs

5.Cool down
A. Assault bike for 5 minutes at very easy pace
B. Movement flow of your choice from video library