Emomx15

1 raaka tempaus

Emomx10

20-25 Heavy rope Du

E2MOM 5

Pull-ups/Weighted pull-ups

10 rounds for time:
200m run
5 thrusters @42.5/35kg
5 chest to bar / pull up / kumppari pull up

Snatch balance

AMRAP 23 min
9 Devil Press (2x40/25lb db)
20 alternating dumbbell lunges
9 Dumbbell push press
20 sit ups

400m juoksu
20 wall ball 10lbs
400m juoksu
25m kelkka työntö 40kg paino kelkkaan
400m juoksu
250m soutu
400m juoksu
20m burbee broad jump
400m juoksu
250m ski-erg
400m juoksu
25m kelkka veto 20kg paino kelkkaan
400m juoksu
50m farmers carry 2x16kg kb
400m juoksu
25m db lunges 2x10kg db

Tc 60min

3 Sets of

5-7 x 1:00 work / 0:30 rest

– Rest 3:00 between sets –

Set 1 – Air/Echo bike
Set 2 – Row
Set 3 – SkiErg

Number of intervals in a set. You should have at least 1 interval in reserve (IIR) on each set (this means you could have maintained the same pace for one more interval if you had to). A good way to approach this is to have 3 IIR on the 1st set, 2 IIR on the 2nd set and 1 IIR on the final set. Only complete the final 3 intervals in a set IF you can still maintain your pace/power.

SESSION NOTES
Overview. Another variation on classic “Ronnestad” short Vo2max intervals to progress from last week. Just like previous weeks, you’re going for a hard, repeatable (about 6:00 max effort) pace. The first set might still feel pretty manageable, but things will get hard from the 2nd set (and if not, you’re not going fast enough).

Short recoveries between the intervals help your body clear (utilise) some of the accumulated lactate from the muscles.

Effort.
Work at RPE 8.5–9.5/10. Set 1 should finish with about 3 intervals in reserve, set 2 with about 2 intervals in reserve, and set 3 with about 1 interval in reserve. You should always feel like you could complete at least one more interval at the same pace. If power drops, cadence falls apart, or technique changes, stop the set rather than forcing extra reps.

Feel.
The first few intervals should feel controlled, but the short rest catches up quickly. Breathing rises and stays high as 30 seconds is not enough time to recover fully. The bike is the hardest but also first set which should make it manageable. Row and Ski are not quite as bad in themselves but fatigue and discomfort will accumulate across the sets.

Adaptation.
Develop your aerobic power and fatigue resistance. The short recoveries help keep oxygen demand high while allowing just enough rest to maintain quality output.

Debrief.
– Did you hold the same pace/power across each set?
– How many intervals in reserve did you finish with on each machine?
– Which machine/set was the hardest for you?
– What went well overall and what can you improve next time?

Movement options. You can replace a machine with another one as needed OR can choose to stay in a single machine all the way through (although this will put more emphasis on muscle fatigue)

4 Intervals, alt A1/A2

A1. AMRAP 8
200m Run
8 Thrusters @ 43/30kg (95/65lbs)
12 Chest-to-bar pull-ups

A2. AMRAP 8
20/15 (cal) BikeErg
10 Power snatches @ 43/30kg (95/65lbs)
10 Bar-facing burpees

– Rest 2:00 between intervals –

Overview.
The intent of today’s intervals is sustained hard work. They’ll teach you how to sit in a hard effort and still keep moving. Pace the run/bike and choose movement options such that you can keep moving throughout each AMRAP.

Aim for consistency across the intervals ( = do not push for max score on the 1st one, just to fail the other ones).

Effort.
Work at around RPE 8.5-9/10. These should be hard but still within your control (not just survival). Your second time through each piece should be close to the first.

Feel.
These should feel like steady, hard intervals rather than short sprints. The pace is uncomfortable but you’re in control of it, not just surviving.

Adaptation.
Develop your durability near the top end of sustainable aerobic work. This progression overall is building aerobic power, pacing control, and tolerance to discomfort as we’ve built to 8 minutes over past weeks.

Execution notes.
On A1, run at a pace that lets you pick up the bar straight away. Thrusters should be unbroken if possible; if not, use one quick break and get back on the bar. Break C2B before grip or rhythm falls apart.

On A2, push the bike, but don’t sprint yourself into a slow first set of snatches. Power snatches should be smooth touch-and-go or quick controlled sets. Keep burpees consistent and stay close to the bar.

Debrief.
– How close were your two A1 scores and two A2 scores?
– Which interval was more challenging for you?
– Did your opening pace allow you to keep working for the full 8 minutes?
– What is one pacing or break strategy you would adjust next time?
– What’s one thing that went well and what’s one thing to improve on from this session?

Movement options.
Run → 250m SkiErg or Row
Thrusters/power snatches → 35/25kg (75/55lbs), 30/20kg (65/45lbs), weight you can keep unbroken sets with for most of the time
Chest-to-bar pull-ups → reduce reps (8 or 10) → Pull-ups → Jumping pull-ups → Ring rows
BikeErg → Air/Echo bike, row or SkiErg for same calories

Alternate A1/A2

B1. Push press, rest 1:30 before B2
Build to heavy 2-3 (H2-3) @ 2 RIR (86+%)
+
2 x AMAP @ 90%H2-3

B2. Strict chin up, rest 1:30 before B1
Build to heavy 2-3 (H2-3) @ 2 RIR (86+%)
+
2 x AMAP @ 90%H2-3

– Build to a heavy two or three (H2-3) with 2 RIR (heavier than 86%1RM) for each movement, THEN do 2 AMAP (As Many As Possible) back-off sets at 90%H2-3.

– Calculate % based on your BW + your 1RM weight (e.g. you weight 80kg and did a 1RM chin/pull up of 30kg, then you calculate from 80kg+30kg = 110kg)