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

ATPF WEEK 32 Day 3

CONDITIONING
For time:
15-10-5-Ball Clean (ground to shoulder)

30-20-10 TTB

Target: sub 8min. TC: 12min

Men: 50-80kg.
Women 35-50kg.

Work with what you got! D-Ball/Sandbag should be on the heavier side. 15 first cleans sub 90sec.

Tailoring Options:
D-Ball/Sandbag→ Hang Power Clean

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

Overhead Triceps extensions: 3 x 10-12. Rest 60s
+
- World's Greatest Stretch x 5 reps each side
- 2:00 Walk: Nasal Breath for 10 seconds + 2-5 second breath hold for the duration.

6*3 толч со ст 60% лучше швунг

Trap Bar deadlift 3x5

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

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.

Pull Up

7 Rounds
5-10 reps
- look to complete reps unbroken each round rest 90 seconds between rounds

18min EMOM
1) 12-15cal Echo
2) Max Push-Up*
3) 5-10 Pull-Up

*stay consistent, keep and hit the same rep target each round

score is push-up reps