Weighted jumping squat 5x8

12-10-8-6-4-2 reps:
• Dumbbell Bench Press
• Strict Pull-ups
Start with 40% 1RM Bench and increase weight after each round to finish as heavy as possible.
DB Bench Press weights in the results.

AMRAP 12
2 wall WALKS
2 L-pull-ups
Add 1 WW every round

AF WEEK 42, Bonus workout, Engine

CONDITIONING:
“Kaistanvaihto”

250m-500m-750m Row
1500m-1000m-500m Bike

3min rest

750m-500m-250m Row
500m-1000m-1500m Bike

RPE 3 to 4.

Target: The second round must be faster than the first one.

This will take you around 26-30min to complete (rest included)

WU:

500m Row
10 Up&Down
1000m Bike
2x Perfect Stretch

For time w/ double dumbbell

10 deadlift
10 reverse lunges
10 hang clean
10 burpees over db's

FOR TIME:

3000m bike / 5min heracles pyörä
1000m row
1000m ski
- rest 2min
1000m ski
1000m row
3000m bike / 5min heracles pyörä

• tasainen tahti, loppuun voit kiihdyttää

Bench Press

E3MOM X5

• 2 Bench Press

*reps 1 with 1s pause @bottom
*rep 2 normal
*RIR 0-1

Push & Pull

4x Superset:

• 5 Weighted Dip
• 1 Set of Wde Grip Pull Up

*rest 3min between sets

Metcon

4 Sets: W:R 1:1

• 12 Cal Echo
• 18 T2B
• 12 Cal Echo
• 10 Burpee Box Jump Over
• 12 Cal Echo
• 60 DU

Accessories

3-4 Rounds For Quality:

• 20-30 Banded Pull Apart
• 10-15 DB Floor Press
• 10-15 Seated DB Lateral Raise

3 x EMOM 6 (0:45/0:15*)

1) Shuttle runs, 7.62m
2) Wall balls @ 9/6kg
3) Row for calories
4) Box jump overs, 24/20″
5) Air bike for calories
6) Single-arm Devils presses, alt @ 22.5/15kg

– Rest 3:00 between EMOMs –

• 45-sec work : 15-sec rest each minute

verview. These intervals are a blend of VO2max and muscle endurance stimulus. Main intent is to pick a challenging pace that’s still repeatable across the EMOMs.
Effort. Work at an RPE of 8–9/10. You should finish each 45-second effort breathing hard but still in control, with just enough left to maintain output across all EMOMs. If your pace drops off noticeably by round 2, you likely opened too aggressively. Aim for repeatability, not survival.
Feel. These are intended as fast, hard intervals that are still sustainable for the 6-minutes and can be repeated with 3-minutes of rest. This means finding the right reps/calories for each minute that you can (barely) maintain through the interval (and recover in time for the next one). You should push hard to get the work done in the 45-seconds, while still being able to maintain your intensity in the next minute with only 15-seconds of rest.
Approach each minute with a pace that allows you to keep moving through the full 45-seconds.
Adaptation. Improve your aerobic capacity by increasing your body’s ability to transport oxygen to the working muscles.
Debrief. Take 2–3 minutes after the workout to reflect
– How was your pacing? Were you able to keep moving through the entire 45-seconds each minute?
– Could you maintain your effort for the entire session on each interval?
– What could you change about your approach if you needed to repeat and improve your result?
– What two (2) things can you be proud of in this session?
Movement options.
Shuttle runs → Run for calories/distance
Wall balls → Lighter ball → Air squats
Air bike/Row → Any other monostructural movement
Box jump overs → Lower box → Box step overs (single DB)
Devil’s presses → 15/10kg (35/20lbs) DB, or lighter as needed so can keep moving → Burpees over rower

E75sec x16
4 sets: 3 power clean
4 sets: 2 power clean
4 sets: 1 power clean
4 sets: 3 power clean
DnG

Snatch

A) UB Karsintalaji 3:

https://drive.google.com/file/d/1H_6mx8U9XyBXSRHWY0uZhNLmGfJwpVKS/view

B) Optional Snatch Pull

• 4x2 @110%

Front Squat

A) Build to Days heavy 3RM

B) 5x1 @85-90% from 1RM

Metcon

6x 4min on/2min Off

Alternating A&B

A)
Buy in 24 Cal Erg

+AMRAP:

• 4 Devils Press (2x35lbs)
• 8 Burpee Over DB

B)
Buy In 8 Shuttle Run (7.5+7.5m)

+AMRAP:

• 10 Heavy WB
• 15 T2B