AFAP --> TIME CAP: 30 min

• 5 sets of: --- 5 burpee pull up + toes to bar. --- 20 overhead lunges (20/10 kgs bumper) --- 2 Muscle Ups. --- 20 air squats box jumps (24"/20"). --- 1 min handstand hold.

120 min

1.Jonin HSPU-ohjelma week 7, #2
A. 5 x 1-2 strict HSPU no abmat / 1 abmat, rest 90 sec between sets > abmat, 5*2

B. 4 rounds as supersets, rest 2.5 min between sets:
B1. Strict press w/DBs, 8/side, halfway walk 15 meters w/ DBs OH
4*15 lbs
B2. Weighted C2B, 3+ reps
3*7.5 2*4*7.5 5*7.5kg

2.SPP (Conditioning)
Warm up
A. Assault bike or row, progressively harder pace for 6 minutes
B. Movement flow of your choice from the video library
Repeat part A after the movement flow
C. Warm up for and perform one practise round of (70-80% effort):
10 Calorie row
20 Double-unders
10 Wall balls @ 9/6kg (20/14lbs)
8 Power snatches @ 35/25kg (75/55lbs)
8 Box jump overs @ 24/20”
8 Toes to bar
8 Thrusters @ 35/25kg (75/55lbs)
8 Pull ups
8 Bar facing burpees
Rest as needed (2 – 5 minutes), then begin the test

Main conditioning piece (Lactate Threshold, Aerobic Power Test)

A. In a 20 minute window (for max rounds and reps in the last part)
3 Rounds of
30/24 Calorie row
60 Double-unders
30 Wall balls @ 9/6kg (20/14lbs)
Result: 4.30, 4.30, 4.45

THEN
6 Rounds of
8 Power snatches @ 35/25kg (75/55lbs)
8 Box jump overs @ 24/20”
8 Toes to bars
Result: 3 rounds + 8 power snatch
2.05, 1.50, 1.45

THEN in the remaining time, AMRAP
8 Thrusters @ 35/25kg (75/55lbs)
8 Pull ups
8 Bar facing burpees

Avg/max HR 180/188

3.Cool down
A. Easy Assault bike for 5 – 10 minutes
B. Movement flow

6 x 400m, holding best possible pace. Never slowing more than 3 sec from best interval. 2 minute recoveries

1) 1:10.61
2) 1:12.23
3) 1:11.24
4) 1:13.74
5) 1:14.14
6) 1:15.33

With a partner, complete:
50 HSPU
75 Pull-ups
100 Burpees
125 Sit-ups
150 Squats
200 Double-unders (2:1 singles)

Only one partner can work at a time, doing sets of no more than 26 and no less than 10 reps.

Partnered up with Bart, and finished sometime around 24 minutes (I think, I had to run out the door after we had finished 135 double unders b/c I had a hair appointment). My pull-ups were pretty rough, but I did them without a band. We tried to do 10 and 10 or 25 and 25, but I broke the 10/26 rule on pull ups and did a few rounds with only 5 and then Bart had to finish the last 85 double unders. This was a pretty fun workout for Saturday morning!

There is no description for this WOD as it is stat.

3×7 min intervals w/3min recovery between rounds.

Keep each interval as consistent as possible holding the highest pace you can on each of the 7 min rounds.

1250m, 1225m, 1300m (approximate)

6 x 400m run

• holding best possible pace. Never slowing more than 3 sec from best interval. 2 minute recoveries

5 Rounds for time:
400 m run
5 ring pull ups
10 sit ups
20 reps bench press @ 135#'s

S/S:

800m Run
50 Thrusters (45#)
30 Pull-ups

S/S:

Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

3 rounds