Plyometrics

4 Rounds Of:

• 3-5 Depth Jump

rest 60s

• 3-5 DB Squat Jump

rest 2min

Power Clean

A) E2MOM X3

• 1 PC + 2 Hang PC

• RIR 2-3

B) E90SEC X3

• 1 PC + 1 Hang PC

• RIR 1-2

C) EMOM Till Days Heavy

• 1 PC

Metcon

For Time:

• 40 G2OH @30kg
• 30 Bar Over Burpee
• 20 bMU

-Rest 5min-

2 Rounds For Time:

• 20 G2OH
• 15 Bar Over Burpee
• 10 bMU

Accessories

4 Rounds For Quality:

• 15-10 Banded Sumo High Pull
• 10 Seated Good Morning

Kaverikivaa
By in:
- 150 DU (300 SU)
- 50 Thruster

Then:
50-40-30-20-10
- Cal Ergo
- Am. Heiluri
- Punnerrus

Jakakaa toistot miten parhaaksi näätte

Jokaisen kierroksen (kaikki kolme liikettä) välissä yht. 200m Farmarikävely 2KB

By out:
- 150 DU (300 SU)
- 50 Thruster

TC: 45min

For Time (each)
A,
21-15-9
-cal Row
-WB

Rest 2:00

B,
21-15-9
-cal Bike
-WB Sit Up with throw

Rest 2:00

C,
21-15-9
-cal Ski or Row
-Dual KB DL @2x24/16

TC: 34 mins
Goal: sub 10 mins (each)

For time

21 – 15 – 9
Deadlifts @ 102/70kg (225/155lbs)
Burpee pull ups

Time cap. 10:00

– Rest 10:00 –

AMRAP 7

10 Chest-to-bar pull-ups
10 Front squats @ 70/47.5kg (155/105lbs)
10 Bar-facing burpees

Before you start. Take a moment to estimate how fast you think you’ll go (part A) and how many rounds you think you’ll get (part B). This is a good self-awareness and strategy practice that’ll help you prepare for competitions.
Overview.
Part A – Rogue Invitational combo (little lighter here for a faster pace for Open prep. Will you go unbroken on the deadlifts (or would breaking to 2-3 sets work better for you)?
Part B – Triplet AMRAP with nowhere to hide. The sets are not too big but it sucks to keep moving. Use the transitions and burpees to pace.
Strategy.
Part A – The main decision to make here is how to (if at all) split the deadlifts. If breaking them up, aim to keep the rests short (adjust sets accordingly). For burpee pull-ups your main focus is to keep moving / keep your pace (easy to drop-off pace without noticing). In 21-15-9 workouts, that middle round is always the worst, push through it and you’re at home stretch.
Part B – While sets are not too big, they’ll start to add up in this AMRAP. Your anchor point is trying to keep the front squats unbroken. That might mean breaking the pull ups into two sets and taking a breath before picking the bar up. The burpees are an opportunity to control your pace. Make sure to keep moving though, it’s easy to relax too much.
Instructions. Set the equipment up 2-3m apart (this is your in-built rest).
Debrief.
– How did your plan for deadlifts play out? What was the hardest thing about the burpee pull-ups?
– How did the AMRAP play out? Did it go as you expected or did you run into any surprises?
– What changes would you make if you needed to repeat the workout and improve your result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Deadlifts → 93/65kg (205/145lbs), 83/61kg (185/135lbs), 70/47.5kg (155/105lbs), a weight you can do unbroken for the 1st round.
Burpee pull-ups → Reduce the height of the jump to pull-up the bar
Part B rep scheme → 8s, 7s or 6s across movements (if needed to keep moving through the AMRAP)
Front squats → 61/43 (135/95lbs), 52.5/35kg (115/75lbs) or 43/30kg (95/65lbs), this should be a weight you can keep moving with

3 Rounds @ 2 RIR

0:30-0:40 Overhead dual KB carry
10-15 GHD hip extensions*
8-12/side Copenhagen plank lift-offs

• You can weight these holding a DB/KB/medball or similar on your chest OR barbell behind upper back

Build to 1rm clean

A)
4 rounds
5 double KB tall kneeling press
7 double KB thruster
@heavy

B)
4 rounds
single arm KB complex
7 swing
7 snatch
7 thruster
rest 30" before switching sides
rest 90" after each round

Deadlift + hang clean + stoh Rm1

E3:00 x5:
7+7 bulgarian squat
12 gorilla row

Bench press 6-6-4