Ohs 7x3

2 rounds:

1km row
1km ski
1km run
2km bike

Do as conditioning or for time

HSW skills (take 10-15 minutes here)

You have three (3) options here:

1) HSW Ramp* – practice going over the ramp both ways (slide / stairs first), 4-8 reps (both ways)
2) HSW “speed bumps” – Set up plates (two side-by-side) of different heights about 1.5m apart to create an obstacle course, 6-10 reps back-and-forth
3) Handstand walk pirouettes** – EMOM 6-10, 1-3 pirouettes ( = 1 every 2m HSW)

• On the ramp (especially stairs up), it helps to 1) commit to moving forward (easy to stall), 2) turn hands slightly out, 3) move hands a bit wider (at first, later can be narrower when more confident), 4) keep the head neutral (vs arching to look down)

LÄMMITTELY
3 kierrosta:
2min ergo (vaihda joka kierroksella)
10 askelkyykky taakse
10 istumaannousu
5-10 punnerrus

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HARJOITUS (Peruskestävyys, 60-70%/HR, vauhtikestävyys, 70-85%/HR max)

6x5min, 30s lepo kierrosten välissä

1. ergo
2. AMRAP 16 boksille askellus vuorojaloin, 16 istumaannousu, 8 punnerrus

Harjoituksessa vuorottelevat ergometrilla tehtävä osio, ja AMRAP-osio. Palauttele ergo-osiossa, ja mene kovaa AMRAP osiossa. Boksille askelluksiin voit ottaa käsipainot lisäkuormaksi. Painon ei tulisi kuitenkaan hidastaa liikettä liikaa verrattuna siihen, miten tekisit ilman lisäkuormaa.

For time

• 60 double-unders
• 45 handstand push-ups
• 60 double-unders
• 30 box jumps
• 60 double-unders
• 15 wall walks
• 60 double-unders

♀ 24-inch box
♂ 30-inch box

Engine

E10MOM X4:

• 30 Cal Row
• 30 Cal Echo
• 30 Cal Ski

+recovery pace C2 bike rest of the time
Into,

E5MOM X4:

• 15 Cal Row
• 15 Cal Echo
• 15 Cal Ski

+recovery c2 bike rest of the time

Accessories

A) 3-4x For Quality:

• 10-15 Seated lateral db raise
• 10 Ring Face Pull

B) 3-4x For Quality:

• 10 Ring Push Up + 30-45s Ring Plank Hold
• 10-15 DB PullOver

30' AMRAP w. partner, YGIG
100 wall ball (can be partner WB)
200 DU (100/100)
100 cal airbike
100 pull up

For time

150 front squat
100 thruster
50 strict push press

4 intervals, alternate A1/A2

AMRAP 6
15 Thrusters @ 43/30kg
12 Chest-to-bar pull-ups
9 Power snatches @ 43/30kg
60 Double-unders

A2. AMRAP 6
BikeErg @ 110-120%FTP20

– Rest* 4:00-6:00 between intervals –

• You can BikeErg @ 40-60%FTP20 to help with recovery between intervals Note (bike pace). % are based on average watts from the Bike power profile (see session notes for options if not done this). The % won’t work for pace/1000m or calories/hr (so make sure to use watts). Note that 120%FTP might be quite close to your MAP5 (5-min max effort), keep this in mind when choosing the pace so that you can repeat it.

3 rounds for time:
• 500 m Row
• 20 Ring Dips
• 10 Power Cleans *

*Increase weight each round:
Round 1: 135/95#
Round 2: 155/105#
Round 3: 175/115#
Goal: 14 min.