Chest/Back

Warm up

4 sets
12 chest fly w dumbbells
12 diamond pushups
24 W face pulls w trx

1., For Time
Bench Press@70% - 10-8-6-4-2
Strict Pullups - 10-8-6-4-2
Rest 1:1 (mérd órával és addig tart a pihenő, amíg a feladat tartott)

2., For Time
Bench Press@60% - 10-9-8-7-6-5-4-3-2-1
Strict Chin Ups - 10-9-8-7-6-5-4-3-2-1

Triset - 3 sets
C1., Max out Dips
C2., Chest fly machine 12-15
C3., Bent Over Row 12-15

FINISHER - AMRAP 15
400m Run/500m Row/1000m Bike
20 Pushups

(For Time feladatok: az 1RM hez mérten először a 70% majd a 60% al kell nyomnod, ha nem tudod mennyi ez a szám, akkor először válassz olyan súlyt,amivel a 10 ismétlés nehéz, de megoldható, hogy nem bukod be egyik sorozatot sem, második körre pedig olyat, ami kb 7.5-10 kg al könnyebb az előzőnél.
FINISHER feladatnál, ha van elég eszközöd rá, akkor csinálhatod úgy, hogy körönként váltod a feladatot, de ha nincs, az se ba, a lényeg: 15perc folyamatos munka, minél több kört nyomsz le ez alatt az idő alatt, annál jobb vagy!

4-6 Intervals

A1. AMRAP 4
20/15 (cal) Row
15 Burpees over the rower
10 Hang power snatches @ 43/30kg (95/65lbs)

A2. AMRAP 4
12 Overhead squats Session overview. Short, high effort aerobic capacity intervals. The goal is repeatable output across the intervals without a major drop-off.

Effort. Work at ~8.5–9/10. Each 4-minute piece should feel demanding by the halfway mark but still allow you to keep moving. If reps fall sharply in the second exposure to A1 or A2, the first round was paced too aggressively.

Feel. Breathing and HR will go up quickly in the first minutes but you want to hold on to your pace all the way through the interval. The 3:00 active recovery should lower heart rate enough to start the next piece composed, not in survival mode.

Adaptation. Develop high-intensity aerobic repeatability and the ability to transition between cyclical and mixed-modal work under fatigue. Reinforce pacing discipline and movement efficiency with incomplete recovery.

Debrief.
– Were your A1 and A2 scores consistent across exposures?
– Which part was more challenging?
– Did you recover enough during active rest to repeat the pace?
– What adjustment would help you keep an overall faster pace next time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Row → Air bike, SkiErg or BikeErg for same calories
Burpees over the rower → regular burpees
Overhead squat/power snatch → 35/25kg (75/55lbs) or 30/20kg (65/45lbs)
Shuttle run → do it
Burpee pull-up → Adjust jump height until you can do these 43/30kg (95/65lbs)
10 Shuttle runs, 25’+’25’ (7.62m)
8 Burpee pull-ups

– 3:00 active recovery (air bike, ski or jog) between intervals –

Flow. A1-A2-A1-A2(-A1-A2)

Number of intervals. Only do the final 2 intervals IF a) you can maintain output, b) you feel confident you’ll recover in time for Open workout 26.1 at end of the week.

A: Hang power snatch + Power snatch+ squat snatch
B: Hip power clean+ hang power clean
C: Snatch pull @90% of max snatch 4x3(ecc. slow motion)

Open 26.2

Lämmittely:

Häntähippa

Mobility

Taito/Voima:
Leuka

WOD
8min AMRAP YGIG
6 Leukaa
100m/200m konetta

For time with two dumbbells:

200m run
30 db deadlift 45/35lbs
400m run
30 db hang power clean
800m run
30 db box step overs
400m run
30 db push press
200m run

Tc 20min

10x (40 Sec Seated Sprint on High Damper, 20 Sec Easy Recovery)/3 Min Easy
-Rest 2 Min-

8x (40Sec Sprint (110-115 RPM), 20 Sec Easy Recovery)/3 Min Easy
-Rest 2 Min-

6x (40 Sec Sprint (110-115 RPM), 20 Sec Easy Recovery)/3 Min Easy
-Rest 2 Min-

4x (40 Sec Sprint (110-115 RPM), 20 Sec Easy Recovery)/3 Min Easy
Time: 46 Min

AMRAP 38, partioned anyhow

100 Calories Bike
100 Push-Ups
100 Wallball
100 Box Step-Ups
100 Calories Row
100 Ring Rows
100 Lunge Steps
100 V-Ups

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min