4x2, 1x1

3 Sets* of intervals

10 Each Rounds :

0:30 Hard
0:15 @ rest

– Rest 3:00 between sets –

• Alternate two (2) machines on each set:

Set #1 – Echo Bike / Ski
Set #2 – Row / Bike Erg
Set #3 – Ski / Echo Bike

These are classic “Ronnestad” short Vo2max intervals. You’re going for a hard, repeatable (about 6:00 max effort) pace. The first set might still feel pretty manageable, but the sets 2 and 3 should get very hard (and if not, you’re not going fast enough).
Short recoveries between the intervals help your body clear (utilise) some of the accumulated lactate from the muscles. Alternating two machines in each set keeps the overall muscle fatigue lower (so you can get a more systemic training effect).
Pace. Hard, repeatable (6:00 max effort pace or faster if repeatable).

5 min on, 1 min off for 6 sets (2 each)
A. Ski, row or bike for meters
B. 8 dual DB push presses + 12 burpee box step ups
C. 8 ring rows + 10 shuttle runs (7,5 m + 7,5 m)

EMOM for 3 rounds
1) 6-8 Ab-wheels
2) 6-8 Strict T2B
3) Max AMSU
4) Plank hold
5) Rest

Romanian deadlift 12-10-8-6 reps

LAJI 3
AMRAP 8:

10-20-30-40-50…

PULLUP

SHOULDER TO OVERHEAD 55/35KG

TOES TO BAR

SNATCH 55/35KG

• Toistot saa jakaa keskenään, miten haluaa mutta vain yksi voi suorittaa kerrallaan (I GO YOU GO).
  • Jokaisella kierroksella lisätään 10 toistoa liikkeisiin. Ensimmäisellä kierroksella tehdään 10 toistoa jokaista liikettä, toisella kierroksella 20 toistoa jokaista liikettä ja niin edelleen.
  • Masters urheilijat suorittavat samoilla liikkeillä & painoilla.

Tempo Front squat 4x6 reps

5 Rounds for total reps

Set of Bar muscle-ups
1000m Bike Erg

Intent. Work on your bar muscle-up capacity. Aim for a big (but not max) set each round, then recover while you’re biking. The bike should be at a fairly easy pace to allow you to recover in time for your next set. Aim to walk to the bar, jump up and go ( = work on your transitions). Keep chalk on the bike for a smoother transition.
Movement options.
Bar muscle-up → Jumping bar muscle-ups with hip snaps

EMOM 12

Odd : Chest Supported Dumbell Rows x 6
Even : 35 Double Unders

Vala 4-3-2-1-2-3-4