VO2 Max Intervals

EMOM 30:

1) 40s Row (Moderate)
2) 40s Row (Mod-Hard)
3) 40s Echo (Mod)
4) 40s Echo (Mod-Hard)

4 min on, 1 min off x 8 sets for consistency (2 each)
A. 5+5 KB snatches 16/12 kg
30 double unders

B. 150 m run or 500/400 m bike
20 air squats

C. 3 wall walks
10 box jumps

D. 10 KB swings 24/16 kg
6 push ups

Complete as many rounds as possible in 5 minutes of

• 12 front squats (♀ 85 lb ♂ 125 lb)
• 12-cal. bike

Rest 5 minutes

Complete as many rounds as possible in 5 minutes of

• 9 front squats (♀ 105 lb ♂ 155 lb)
• 9-cal. bike

30 MIN AMRAP

• 2 min erg
• 10 Sumo DL 2x24kg KB
• 10 Burpees

3rnds for quality
6/6 banded ext. rotation
8 prone T raises
10 hollow body rocks

10'EMOM
1: 1 slow eccentric pull up w. weight
2: 5/5 one arm ring row

Tee 1 lähestymissarja. Lepää sarjojen välissä n. 1min.

9'AMRAP
9 KB sumo DL high pull
9 KB frontsquat
9/9 russian twist

Farmers walk

3 x 30m @ challenging weight, rest 2:00 between sets

2 or 3 Rounds

8-12/side Poliquin step down
8-12/side DB Bird dog row
8-12/side Half-kneeling KB bottoms up press
8-12 Tall-kneeling KB halos

ATPF WEEK 30 Day 1

CONDITIONING
For time:
40/30cal Bike
20 OHS 40/30kg
15 Bar over Burpee
20 OHS
40/30cal Bike

RPE 4-5. Target: sub 8min. TC 11min.

Can you go unbroken?

Rxd: 40/30kg. Masters: 35/25kg.

Tailoring Options: Bike→ Row or Echo OHS→ elevate heels to get full range of motion.