5 Intervals

A1. AMRAP 5
21/15 (cal) Row
15 Wall balls @ 9/6kg (20/14lbs), 10′ target
12 Toes-to-rings

A2. AMRAP 5
200m Run
4 Wall walks
12 DB snatches, alt @ 22.5/15kg (50/35lbs)

A3. AMRAP 5
200m Run
20m DB walking lunges @ 22.5/15kg (50/35lbs)
20/15 (cal) Row
20 Box jumps, 24/20”

– Rest 2:30 between each AMRAP –

Flow. A1-A2-A3-A2-A1

Overview. This session develops aerobic capacity and repeatability under fatigue. Each 5-minute AMRAP pushes you over the threshold, hard, uncomfortable work with short recovery. The goal is to sustain strong output across all intervals, while moving with intent.
Effort. Work at ~8.5/10 RPE. Each interval should feel demanding but repeatable, you’re pushing, but not sprinting all out. Stay composed at the start of each interval so you can finish strong without falling off. Use the 2:30 rest to recover breathing and prepare for a quick restart.
Feel. Expect hard effort from the start and recovery that never feels complete. The combination of short rests and shifting muscle groups will make the later intervals feel heavier, but if you pace it right, you should be able to keep moving.
Adaptation. Build aerobic power and repeatability under mixed fatigue. Work on pacing control, movement efficiency, and recovery between high-output efforts.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your A1 and A2 scores consistent on the way back?
– Which part of each piece dictated your pace?
– Did your effort feel repeatable, or did your output drop toward the end?
– How well did you recover during the 2:30 rest, and what could you adjust next time?
Movement options.
Row → SkiErg, BikeErg or Air bike for same calories
Wall balls → Lighter ball
Toes-to-rings → ab-mat sit-ups
Run → 400m BikeErg or 200m SkiErg
Wall walk → reduce reps (2 or 3/round) → 8 Push ups
DB snatches/lunges → 15/10kg (35/20lbs) OR scale up to 32.5/22.5kg (70/50lbs)

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Hang tempaus

Osana kiertoharjoitusta.

Light Cardio with Ergos 90 minutes

Seisten käsipainoilla

2x3x65
2x3x70
2x3x75
2x3x80

Pystypunnerrus
3x5, nousu v2

10min ajan
5 Kyykkyä
7 Kulmasoutua
5 Vauhtipunnerrusta
7-10 Cal

1km Row
2 Rope climb
3 Wall walks
4 HSPU
5 Bar over burpee
6 Pull ups
7 Front squats
8 Push press
9 V-Ups
10 Devils press
11 Bar over burpee
12 Pull ups
13 Front squats
14 Push press
15 V-Ups
16 Devils press
17 Bar over burpee
18 Pull ups
19 Front squats
20 Push press
21 V-Ups
22 Devils press
23 Box jumps
24 cal Row

Weights: 40kg barbell, 2x22.5kg db
Time cap: 45min

Strict Press

A) 2x3 @RIR 1-2

B) 3x2 @RIR 0-1

*E3MOM

Push Press

• 3x8 (TnG)

*RIR 2
*E2MOM

Weighted Pull Up

10-8-6-4-2

*Nouseva paino, vika 2 @RIR 0
*E3MOM

DB Snatch Ladder

• 20 DB Snatch @15kg
• 50 DU
• 15 DB Snatch @22.5kg
• 50 DU
• 10 DB Snatch @25kg
• 50 DU
• 5 DB Snatch @30kg

Accessories

4 Rounds For Quality:

• 10-15 Seated DB Lateral Raise
• 15-20 Banded High Pull
• 10 KB Front Raise