”Murph” kaverin kanssa pienellä twistillä💛

Buy in: 1000m soutu/2000m pyörä
20 kierrosta yhteensä, kierros kerrallaan:
5 rengassoutu
10 punnerrus
15 ilmakyykky

Buy out: 1000m soutu/2000m pyörä
-vaihtakaa laitetta viimeiseen

*kevennetty versio:
3 rengassoutu
6 punnerrus
9 ilmakyykky

AMRAP 60 @ base*

40/32 (cal) SkiErg
800m Jog
120/85 (cal) BikeErg

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

E75s x15:
a) 9-6-3-6-9 Power clean (tng)
b) 12-20 / 8-15 cal machine
c) rest

TC: 60s / intervalli.

Treenin flow: 1. kierroksella 9 tng riveä, 2. kierroksella 6 tng riveä vähän isommalla painolla jne. Viimeisillä kierroksilla laske painoja kolmosista, mutta koita tehdä vähän raskaammilla raudoilla kuin ensimmäiset 2 kierrosta.
RPE 7-8

Merkkaa tulokseksi rivepainot.

For time

50/35 (cal) Row
50 DB box step ups, 24/20″ @ 2 x 22.5/15kg (50/35lbs)
50 Handstand push-ups
50/35 (cal) Air/Echo bike
50 DB Deadlifts @ 22.5/15kg (50/35lbs)
50 Box jump overs, 24/20″

Time cap. 20:00

– Rest 8:00 before part B –

For time

25/18 (cal) Row
25 DB box step ups, 24/20″ @ 2 x 22.5/15kg (50/35lbs)
25 Strict HSPU
25/18 (cal) Air/Echo bike
25 DB Deadlifts @ 22.5/15kg (50/35lbs)
25 Box jump overs, 24/20″

Time cap. 12:00

Overview. We have two workouts with an 8-minute rest in between. The second piece is identical to the first one except it’s only half the reps and it has strict HSPU’s. The movement selection makes it possible to go 100% EFFORT in the first piece and do well in the second, so don’t hold back.

Pacing. The row is fast but it’s not a sprint. You need to be able to transition fast to the box step ups and start right away. Consistent pace in the step ups, break as needed. Remember your legs get a break in the HSPU.

Two options in the HSPU:
1) Start with a big set, rest a little bit and then finish the rest in 1 or 2 sets.
2) Take smaller sets with a short rest. E.g. 5×10 with a 5 second rest or 10×5 with a 3 second rest.

Choose the strategy that you think will be quicker/more manageable for you.

Steady pace on the bike, try to get into your pace as soon as possible, you can lose a lot of time on the bike if you are not disciplined with yourself. Chip away at DB deadlifts. The box jumps over are the last thing you do before the break, find an uncomfortable pace and push yourself, don’t save yourself for the next piece, you don’t need to.

You can go a little bit faster in the second row but not an all-out sprint. You can push the step ups, you can recover a bit on the strict HSPU. The strict HSPU will be the bottleneck for a lot of people. Think about taking short breaks and don’t get too close to failure in the first 15-18 reps. Keep a good pace on the bike bike, there is not a lot of work left. Then it’s time for a sprint to the finish.

Debrief.
– How was your pacing?
– Could you keep your pace on the row/bike?
– Did you pick the right approach in the HSPU/sHSPU
– How would you pace/break things differently if you needed to repeat this workout and improve your time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Air bike/row → BikeErg / Ski for same calories
Box step up → Lower box → 15/10kg (35/20lbs) DBs
Box jump over → Lower box → Step overs
DB Hang clean and jerk → 15/10kg (35/20lbs) DBs
HSPU → Kipping HSPU → Reduced ROM (ab-mat under head) → Push-ups → Standing HSPU variation of choice (25/15 reps)

Complete @ increasing pace
3:00 Air/Echo bike + 3:00 Row
2:00 Air/Echo bike + 2:00 Row
1:00 Air/Echo bike
+
2 rounds
5/side Half kneeling press
10 Hollow rocks
5m/side Front rack duck walk
10 Pike T-extensions
+
2 rounds @ increasing pace
10/7 (cal) Row
5 DB box step ups, 24/20″
3 Strict Handstand push-ups
10/7 (cal) Air/Echo bike
5 side DB Deadlifts
5 Box jump overs

– Rest 1:00 between rounds –

Alternate C1/C2

C1. Seated KB strict press – 3 to 4 x 8-10 @ RPE 8-9 (1-2 RIR), rest 1:00 before C2

C2. Meadows row – 3 to 4 x 8-12/side @ RPE 8-9 (1-2 RIR), rest 2:00 before C1

STRENGTH & SKILL

In 10-12 minutes practice turkish get-up.
- Options: bodyweight or light-moderate DB/KB / build heavier if technique allows.

WOD

Partner workout (You go, I go)

For time
40-30-20-10
Alternating partner wall ball (6/4 kg)
Dumbbell renegade row (2x15/10 kg)
Partner sit-up

Rx+: @9/6 kg, 22,5/15 kg, medball sit-up

Time cap: 18 minutes

Movement specific prep

2 Rounds
3 Supine arch hold (2-sec) snap to hollow hold (2-sec)
5 Supine arch hold (2-sec) snap to a straddle v-up snap (or Straight leg v-up snap)
5/side Elevated Ankle Lunge
7 Handstand shrugs
+
2 Rounds
5 Scapular pull-ups (hold at top for 2-sec)
0:20-0:30 Wall facing flutters
5/side Cossack squat
+
2 Rounds
6-10 Small scapular rolls for control
0:20-0:30 Handstand “small” steps
10 Tactical Ankle Rocks, alternating
+
2 Rounds
6-10 Small scapular roll to butterfly pull-up drill
0:20-0:30 Handstand transition steps
5/side Pistols to a band

WARM UP 10min and OLY TEHNIQUE DRILL before snatch and clean & jerk

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POWER SNATCH + SNATCH + OHS *power snatch with a pause in the catch and ohs in the bottom 1–2 seconds
2×2× 2+2+2@barbell, 6× 1+1+2@58-63-68-63-68-73%, sn-%, rest btw sets 2min

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POWER CLEAN + CLEAN + FRONT SQUAT + SPLIT JERK *split both side [1+1], *power clean with a pause in the catch and split jerk in the receiving position 1–2 seconds
2×2× 2+2+2+[1+1]@barbell, 6× 1+1+2+[1+1]@58-63-68-63-68-73%, split jerk-%, rest btw sets 2min

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CLEAN PULL TO HIP
3x3@100%, jerk-%, rest btw sets 2min

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ACCESSORY WORKOUT (if time left)

CORE STRENGTH
- 2 rounds
- 0:20 each movement
- rest between sets 0:30

High Plank + High Side Plank + High Reverse Plank + High Side Plank

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video: Pause in The Power Receiving Position

video: Clean Pull to Hip

video: High Plank

video: High Side Plank

video: High Reverse Plank

-15s front squat bottom hold
-15s OH barbell hold