2-3 Sets, go every 5:00-6:00

6 Back squat @ 74+% (3 RIR)
12 Stiff-legged deadlift @ RPE 7 (3 RIR)
24 Walking lunges*

• Load the lunges with a single DB, KB or SB on the shoulder (or behind the neck), choose a load that is challenging but where you can move continuously (stepping through) without rests.

– Perform all three (3) movements back-to-back with only a short rest.
– You can build up the squat weight across sets if they’re easier than 3 RIR (but fatigue accumulates here so you might not).

3 or 4 Rounds, Rotate through stations, go every 2:00

1) 12-15 DB Push presses + 6-12 Strict pull ups
2) 22-30/16-24 (cal) Air bike
3) 20-40m Sled push/backwards drag
4) 22-30/16-24 (cal) Row
5) 6-8 SB over the shoulder @ 68/45kg (150/100lbs) + 12-20 Toes-to-bars
6) Rest

Challenging weight you can do for 15 reps at least on the 1st round and at least 12 reps on following rounds, e.g. 2 x 22.5/15kg (50/35lbs)

Alternate sled push and drag in 10m segments. Set TRX or rings on the sled to drag it backwards (walking backwards, not arm-over-arm). This should be fairly heavy.
Flow. 1st 2-minutes: DB PP + strict PU, next 2-minutes: Air bike, etc. There is a 2-minute rest at the end of each round (station 6).<
Number of reps. Pick a repeatable, challenging target on each station
Number of rounds. Only do the 4th round if you’re confident you can still maintain the same effort/reps.

Overview. 2-minute stations mixing conditioning and muscle endurance. The focus is on building work capacity and “grit” rather than pure conditioning. The aim is to complete the work in each window, in no longer than 1:30-1:40, leaving at least 0:20 to transition. Use the 1st round to set a target for each station.
Effort. RPE 7.5–8/10, pushing closer to 9/10 towards the end. This should get hard but not be an all out effort. Aim is to move with a deliberate, strong pace throughout the rounds.
Feel. This will be a combination of muscle fatigue (e.g. quads on air bike into sled) and high heart rate/systemic fatigue. The 1st round will be quite manageable but the session gets more challenging as you go on.
Adaptation. Improves local muscular endurance and lactate buffering. By forcing high-tension work (Sled/Sandbag) immediately followed by cyclical work, you train the muscles to clear lactate without stopping, raising the threshold where you’re forced to rest.
Debrief. Take 2–3 minutes after the workout to reflect
– Which station was the “bottleneck” (hardest to finish/impacted others the most)?
– Were you able to stay consistent with the repetitions?
– Name two (2) things that went well and one (1) you’d do better next time.
Movement options.
Air bike/Row → SkiErg/BikeErg for same calories or 300-400m Run
DB Push press → see notes above about picking an appropriate weight
Strict Pull-ups → Banded strict pull-ups → Ring rows
Sled Push/Drag → Adjust weight based on floor friction; aim for continuous movement, not maximal load.
Toes-to-Bar → Reduce reps to 8-12 → Toes-to-rings
Sandbag → reduce reps to 3-5 → 45/30kg (100/70lbs) → 6 Power cleans @ moderate weight

For time

• 3 ring muscle-ups
• 8 thrusters (♀ 75 lb, ♂ 115 lb)
• 17-calorie row

Embrace the challenge.

Stimulus and Strategy
This Hero workout is a triplet where athletes can attempt to move at a consistent pace throughout the duration of the workout. The load on the thruster and the ring muscle-ups are intended to be completed unbroken. Row at a pace that allows for some recovery to allow for adequate performance on the remaining movement. Since this is a Hero workout, athletes can attempt it as prescribed even if the intended stimulus is not met.

Resources

• The Kipping Ring Muscle-Up
• The Thruster
• Rowing Technique Tips
• Jumping Ring Muscle-Up
• Low-Ring Muscle-Up Transition

LÄMMITTELY
omalla paikalla 2 kierrosta - 45s./liike
• Rangan rullaus - kyykky - rullaus ylös
• Ristikkäinen tuulimylly
• Ylivienti kepillä
• Liskovenytys
• Pöytänosto - eteentaivutus
• 90/90 jalan tuonti eteen ja taakse
• Lantionnosto + kepin vienti pään yli

PAIKKAHARJOITTELU
Tehdään a ja b liikkeet parin kanssa vuorotellen. Lepo pisteiden vaihdon välissä.
2 kierrosta per piste - työ 40s./ vaihto 20s.
Piste 1
a) hiihto
b) soutu
Piste 2
a) goblet squat
b) lankussa olkapää kosketukset
Piste 3
a) vipunostot selinmakuulla
b) vuorikiipeilijä
Piste 4
a) korokkeelle/boksille nousu
b) gorillasoutu

Osa CF Totalia.

Part of CF Total

10 rounds for time:
• 10 Mountain Climbers per side
• 10 Dumbbell Thrusters 30/20#
Goal: 10 min.

For time

• 6 rounds of
  • 8 box step-overs
  • 12 single-arm dumbbell snatches
  • 48 double-unders

♀ 35-lb dumbbell and a 20-inch box
♂ 50-lb dumbbell and a 20-inch box

5x5 seisoen

LÄMMITTELY
15min amrap
200 m hiihto/soutu
20 x lankussa olkapääkosketus
20 x kehonpainokyykky
20 x dead bug
20 x AKK pohjepumppailut

EMOM 25min
3 kierrosta
8-12 x maastaveto + kyykky
10-12 x rengassoutu
20 x vuorikiipeilijä
60s. Lepo
1 min tauko
3 kierrosta
30-40s. hiihto
30-40s. pyörä
30-40s. soutu
60s. Lepo