Track Sesh
A) WU 1200m (nouseva vauhti)

B) E3MOM X8-10

• 400m Run
• 10-15 Line Over Burpee

C) Easy 10min Recovery

5 rounds for time:
• 15 calorie Row
• 15 Push-ups
• 15 Box Jumps 24/20”
Goal: 10 min.

3x3min ON: 2 min OFF

Buy in: 2 rounds of
50 DU/75 SU
15 GHD sit-ups/15 sit-ups

Max rep rope climb/kipping pull-ups

Alkulämmittely 800m hölkkää + venyttelyt + 400m reippaasti.

2 x 6 minuuttia tavoitevauhdilla. Lepo 2:00 vetojen välissä.

Loppuverkka.

3x
AMRAP 10 (3min rest)

15/10 Cal (Row-Ski-Bike)
6 Shuttle Runs

3 Rounds @ 2/1-2/1 RIR

8-12 Incline DB curls
10-15 Inverted skull crushers
8-12/side DB External rotations

5:00 BikeErg
+
1-2 Rounds
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall-facing flutters
+
Barbell prep
5 – 3 – 1 of each @ empty barbell
Hang muscle snatch
Behind the neck snatch grip press
Hang power snatch
Overhead squat
Power snatch
+
3-2-1
Snatches @ workout weight
Wall walks

Death by:

EMOM

Odd= Macho man

60/40kg

3 Clean
3 Front squat
3 Jerk

Even= Cindy

5 Pull-up
10 Push-up
15 Squat

-----‐-----------------------

Plank until last athlete of group fails a round.

AMRAP 12
1-2-3-4-5-etc.
Squat cleans @ 83/61kg
Wall walks
– Rest 8:00 –
AMRAP 8
4 Bar muscle ups
8 Shoulder to overheads @ 61/43kg
12/8 (cal) SkiErg

Overview. Two AMRAPs today. The 1st one will start fast and then settle into a steady grind as the reps climb up. Key to success here is to find a rhythm that fits your capacity (rest between sets, transitions etc.). It’s also a great opportunity to practice consistency on the cleans under fatigue.
Do your best on the 2nd piece to keep the bMUs and STOHs in unbroken sets. Control the pace with the SkiErg and transitions.
Strategy. Part A will naturally start a little faster but then settle into a pace. Be patient at the start to save some energy for the 2nd half of the AMRAP (where the work really begins). It goes without saying that squat cleans should be done as singles. Use the transitions to rest and aim to always get the 1st rep in on the next movement before resting more (get in the race).
IF you can keep the bMUs and STOHs unbroken on part B then the pacing takes place in the ski and the transitions. Have target rounds (e.g. 6 rounds) in mind and this will give you “max time/round” to hit your target (e.g. here 1:20/round).
Tips.
– Make sure to get a proper set up for each clean, your lower back will thank you
– Try to make all the wall walks look identical, same amount of steps each rep (up and down)
– Focus on the leg drive in the STOHs, trying to save your triceps for the muscle-ups
– It might be useful to put more effort into the pull in the BMU to land higher, aiming to make it easier for your tired triceps. It will probably get your heart rate higher but you might find it worth it if your triceps are getting smoked.
Instructions. Set the equipment up 2-3m apart (this is your in-built rest).
Debrief. Take 2–3 minutes after the workout to reflect
– How was your pacing through each AMRAP?
– At what round did part A start to get hard?
– How did your SkiErg pace progress as the AMRAP went on?
– How were your transition times? Could you get straight to work each time?
– How would you change your approach and finish faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Squat clean → 83/61kg (185/135lbs), 70/47.5kg (155/105lbs), 61/43kg (135/95lbs), 52.5/35kg (115/75lbs) or 43/30kg (95/65lbs). This is intended to be a moderate heavy weight you want to do as singles.
Wall walk → Increase reps only every other round → Wall walk ½ way
SkiErg → Other machine of choice for same calories
STOH → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs) or 35/25kg (75/55lbs)
Bar muscle-up → Jumping bar muscle-ups → Banded bar muscle-up → Pull-over

Push & Pull

A) Split Jerk

E2MOM X8-10:

• 1 Push Jerk + 1 Split Jerk (Build Up)

B) EMOM 5

• 1 Split Jerk (2s pause @catch) *@100% from complex weight

C) 4 Rounds:

• 5 Strict C2B
• 3-5 Wall Walk
• 10 Strict Pull Up
• 10 STOH @50kg

*rest 2min Between Rounds

Metcon

5 Sets of 2min on/2min off:

• 15 Cal Echo
• 4 SB Clean @50kg
• AMRAP: DU

Accessories

4 Rounds For Quality:

• 10 Chaos Bench press
• 15-20 Bent Over Plate Reverse Fly
• 10-15 KB Front Raise