Every 6 minutes for 3 sets complete

21-15-9 reps
- Echo-bike calories
- Kettlebell goblet squats
- ♀ 24 kg
- ♂ 32 kg

Goal Get comfortable with the burn and increase your threshold as a result. Aim for 4-5 minutes to complete each set.

To be successful in this workout, aim for high intensity with some level of consistency in all three intervals. This will be difficult but a little bit of discipline goes a long way.
High intensity is the goal but not maximal intensity. Keep some in the tank and give it everything you’ve got on the last one.

Equipment matters — the effort on the Assault or Echo bike will change the stimulus of this workout when compared to a bike erg.

More experienced athletes can work closer to their thresholds with less rest than beginner athletes. Beginner athletes should finish BEFORE advanced athletes without exceeding their capacities. This means a beginner athlete should have a LOWER RPE (Rate of Perceived Exertion) than an advanced athlete in the first intervals since beginners will not have their recovery capacities as high and trained as the more advanced athlete.

I tested this workout and found that it was possible to keep the pace up so long as I didn’t push the squats. I was using a bike erg and was faced with the realization that the 21 and 21 took almost half the time, but staying composed allowed me to hit the goal and finish as hard as I could on the last interval.

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Bench with feet on benchbor in air.

500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press behind the neck

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2 rounds 5 reps each
- front squat
- good morning
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean

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Barbell Cycling

EMOM 10 mins
5 TNG Clean and Jerks
*Reps all unbroken
- Choose weight accordingly, but still above 50% of 1 rm

For 10 min
AMRAP
5 ring row
10 push up
15 air squat

3 rounds
1 min bike erg
7 kip swing
5 abmat sit up
5 push up

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5 Rounds for time

15 T2B
15 DB Devil presses
15 Cal bike erg

DB 2x22.5/15kg

2500m row + active/dead hang

Toinen soutaa sen ajan kun toinen roikkuu. Saa jakaa parin kanssa miten haluaa.

AMRAP 3min

max meters hs walk / scaled max reps wall walk

4 rounds for time:
• 500 m Row
• 20 Wall Balls 20/14#
• 5 Devil Presses 50/35#
Goal: 16 min.

power clean + push jerk + split jerk practice

6'EMOM 2 TNG power clean + 2 split jerk