Alternate A1/A2

A1. Strict press – 4 x 4 @ 82+% (2 RIR), rest 1:00 before A2

A2. Seal row – 3 to 4 x 8 @ RPE 8 (2 RIR), rest 2:00 before A1

12:00 minute AMRAP:

20 Wall Balls @9/6kg 10/9ft target
10 Chest To Bar Pull-Ups
5 Squat Snatches @61/43kg

Every 8:00 minutes, 3 Sets, Complete the following:

44 Wall Balls @ 20/14lb (9/6kg) / 10/9ft target
33 Abmat Sit-Ups
22 Box Jumps @ 24/20"
11 Alternating Dumbbell Snatches @ 70/50lb, (32/22.5kg)

For Time:
500m Run
50 Step-Down Box Jumps 24/20''
50 GHD Sit-Ups
10 Wall Walks
50 V-Ups
50 Step-Down Box Jumps 24/20''
500m Run

Goal: 15:00-20:00 minutes
Time Cap: 25 minutes

AMRAP 30
1000/800m Row
10x Shuttle Run
1000/800m Ski
10x Shuttle Run

ACCESSORY

3-4 rounds for quality:
15+15 kylkitaivutus kuulalla (raskas)
30-45s lankku matalilla renkailla nostellen jalkoja vuorotellen
12 pystysoutu tangolla
- rest as needed

LÄMMITTELY
3 Kierrosta, :40s töitä / :20s lepo
1) Pyörä
2) 5 Maastavetoa + 5 etukyykkyä
3) Soutu
4) 7 Hauiskääntöä käsipainoilla + 7 Pystypunnerrusta

Nosta kuormaa ja intensiteettiä jokaisella kierroksella.

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KIERTOHARJOITUS

3 Kierrosta, 2:00 minuuttia töitä / :30s lepoa
1) Pyörä
2) 5 Maastavetoa + 5 etukyykkyä
3) Soutu
4) 7 Hauiskääntöä käsipainoilla + 7 Pystypunnerrusta

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HUOMIOITA
Tässä harjoituksessa on tarkoitus kehittää hieman voimakestävyyttä ja peruskuntoa. Tavoite on 2:00 minuutin aikana pysyä tasaisesti liikkeellä kussakin työosiossa.

Hyvin onnistuneessa harjoituksessa pystyt tekemään tanko-/käsipainoliikkeitä hyvällä ja tasaisella tahdilla koko kahden minuutin ajan. Pienet mikrotauot ovat ok, mutta pääasiassa pyri olemaan liikkeessä koko työaika, jotta hengästyt ja väsyt reilusti. Ergometrit ovat tässä harjoituksessa “aktiivisen palautumisen” rasteja, joten ota niissä kevyempi tahti.

8 Min AMRAP

16 Wall Balls
12 KB Swings
30m Shuttle run
@9/6
@32/24
*Shuttle in 5m blocks

Pull Up

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

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.