AMRAP 40

40/30 (cal) Machine 1
40/30 (cal) Machine 2
40/30 (cal) Machine 3

– Rest 2:00 between rounds –

Next round starts on the next machine in the sequence:
1 – Row → SkiErg → Air bike
2 – SkiErg → Air bike → Row
3 – Air bike → Row → SkiErg
4 etc. – repeat from top
Tip. Keep moving (walk) and breathing between rounds to help you recover better (vs lying down)

Snatch

A) WU

3-4x

• 5 Sn. DL + 5 High Hang Muscle sn. + 5 Sn. Balance
• 3 Dual DB Squat Jump (light db's)

Rest as needed

B) Primer

E2MOM x 9 sets

• Set 1-3: 3 TnG reps @70-75%
• Set 4-6: 2 TnG reps @75-80%
• Set 7-9: 1 rep @80+

+Jos tuntuu hyvältä voit ottaa parit ykköset vielä

C) Snatch Pull

• 3x2 @110-115% *Rest 3min Between

Back Squat

A) Build Up To Days Heavy 5RM (1-2RIR)

B) 2x5 @85-90% From Days 5RM

*Rest 3min between sets

Metcon

4 Rounds For Time:

• 400m Run
• 25 GHD
• 8 Devils Press @2x35lbs

Cap: 18min

Accessories

4x For Quality:

• 60s SB Bearhug Hold (50kg?)
• 10-15 Strict T2B
• 15-20 Banded GHD Hip Ext.

Bench Press
Incline Press
Low High Cable Flys
High Low Cable Flys
Later Cable Flys
Tricep Extensions
Dips

for time:

60m sled push @moderately heavy
30 ghd sit ups / weighted abmat
40m sled push
20 ghd sit ups
20m sled push
10 ghd sit ups

5 Intervals, alt A1/A2

A1. AMRAP 3
Buy-in: 300/250m Row @ fast
+
AMRAP in the remaining
8 Thrusters @ 43/30kg (95/65lbs)
8 Bar-facing burpees

A2. AMRAP 3
Buy-in: 300/250m Row @ fast
+
AMRAP in the remaining
8 Power snatches @ 43/30kg (95/65lbs)
4 Shuttle runs*
* 1 shuttle run = 25′ out + 25′ back (7.62m+7.62m)

A3. AMRAP 3
Buy-in: 300/250m Row @ fast
+
AMRAP in the remaining
8 Thrusters @ 43/30kg (95/65lbs)
8 Bar-facing burpees
8 Power snatches @ 43/30kg (95/65lbs)
8 Shuttle runs*

• 1 shuttle run = (7.62m+7.62m)

– Rest 3:00 between intervals –

Flow. A1-A2-A3-A2-A1

Overview. 5 sets of 3-minute work intervals with equal rest (1:1 work:rest ratio). The session uses a “hard start” format: the row buy-in is a sprint designed to spike your heart rate immediately. You then have ~2 minutes of mixed-modal work to complete while trying to manage that fatigue.
Effort. RPE 9/10 (Maximal Sustainable). This is VO2 Max territory. You are looking for the highest pace you can hold for 3 minutes, repeated 5 times. The rest is long enough to recover your breathing, but not long enough to fully clear the fatigue from your legs. That being said, you want to finish the session feeling like you could’ve done at least one more interval.
Feel. You might find yourself in the “pain cave.” The sprint buy-in creates immediate burning in the legs and lungs (high lactate accumulation). The challenge is not the sprint itself, but the “fight” to keep moving the barbell and bodyweight when you are already breathing heavy.
Adaptation. Aerobic power and lactate tolerance. The sprint buy-in floods the system with lactate; the AMRAP forces you to rely on your aerobic engine to “buffer” that acidity while still producing force. This expands the ceiling of your engine.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your output (reps) drop significantly in intervals 4 and 5?
– How fast was your “transition” from the rower to the barbell?
– Did you maintain movement quality despite the fatigue?
– Name two (2) things that went well and one (1) you’d improve next time.
Movement options.
Row → 300m Run or 700/600m BikeErg
Thrusters/power snatches → 35/25kg (75/55lbs) or 30/20kg (65/45lbs), a weight you can keep moving with.
Bar-facing burpees → lateral burpees

Gymnastic & Strength

1) Skill

A) For 10-15min Practice Kipping Hspu / Strict Hspu / Box Hspu etc.

B) EMOM 12:

1) 40s DU
2) 1 Set of Box Hspu / Negative Hspu / Handstand Hold Against Wall
3) Rest

Gymnastic Strength

4 Rounds:

• 15-20 Parallette Push Up rest 60s
• 20-30s Chin Over Bar Hold rest 60s
• 20-30s Hangin L-Sit Hold rest 2min

Metcon

EMOM 30:

1) 15 Cal Row
2) 15-20 GHD
3) 8-10 Heavy DB Snatch (25-30kg)
4) 3-4 Wall Walk
5) Rest

For time

• Calories on the rower
• Alternating dumbbell hang clean-to-overheads
• Toes-to-bars
• Rest

Freestanding handstand hold

1:30-2:30 on your hands*

• Give yourself no more than 10 attempts to accumulate the time

Alternate B1 / B2

B1. Strict press, rest 1:00-1:30 before B2
Build to a heavy set of 4 (H4) @ RPE 8/2 RIR (82-86%)
+
2-3 x 4 @ 85-90%H4

B2. Strict pull-up, rest 2:00 before B1
Build to a heavy set of 4 (H4) @ RPE 8/2 RIR (82-86%)
+
2-3 x 4 @ 85-90%H4