3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

3 Sets of

10-13 x 0:30 work / 0:15 rest

– Rest 3:00 between sets –

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

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. These are classic “Ronnestad” short Vo2max intervals. 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 15 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 6
800m Run
20 Burpee box jump overs, 24/20″
Power clean and jerks @ 70/47.5kg (155/105lbs) in the remaining time

A2. AMRAP 6
2000m BikeErg
30 Wall balls @ 9/6kg (20/14lbs)
Power clean and jerks @ 70/47.5kg (155/105lbs) in the remaining time

– Rest 2:00 between intervals –

Flow. A1-A2-A1-A2

Note (reps). You’ll want to get some reps on the barbell each time, adjust buy-in as needed.

Note (BB weight). PC+J weight should be such that you can keep chipping away at singles (see options if needed)

Buy-in options. Reduce reps in one or both movements: 600m Run, 12 or 16 BBxJO, 1500m BikeErg, 20 WBs

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. The score is clean and jerk reps at the end of each interval. Aim for consistency across the intervals ( = do not push for max score on the 1st one, just to fail the other ones).

Effort.
Work around 8.5–9/10. This should be hard from the start, but you’re still in control. You need enough urgency to reach the bar with time left, while still being able to repeat the effort after 2:00 rest.

Feel.
These should feel like long, hard intervals rather than short sprints. The first few minutes need to be uncomfortable but controlled, with breathing building steadily through the buy-in. The Clean and jerks should feel like the hardest part of the interval, not because the bar is too heavy, but because you’ve already been working hard for several minutes.

Adaptation.
Develop your durability near the top end of sustainable aerobic work. This progression overall builds aerobic power, pacing control, and tolerance to discomfort as the intervals extend from 6 to 8 minutes over the next weeks.

Execution notes.
Run and bike at a pace that leaves you able to start the second station straight away. Burpee box jump overs and wall balls should be smooth and consistent, not all-out. On the clean and jerks, use fast singles from the start: step in, lift, drop, breathe, repeat. The goal is steady accumulation, not a big first burst followed by long pauses.

Debrief.
– How much time did you have on the barbell in each interval?
– Were clean and jerk reps consistent between repeats of A1 and A2?
– Which buy-in was harder?
– What adjustment could you make to reach the barbell sooner (without losing pace there)?

Movement options.
Run/Bike → 1000m Row/SkiErg, 2400m Air/Echo bike
Burpee BxJO → Lower box height → Burpee box step overs
Wall balls → Lighter ball
PC+J → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs)

3 Rounds @ 2-3 RIR

10-15 Standing barbell curl
10-15 DB Pull overs
8-12 Lu raise

KUNTOHARJOITUS

Aina alkavalla minuutilla 15:00 minuutin ajan:
1) 10 Etukyykkyä
2) 14 Käsipainopenkkiä
3) 18 Rengassoutua

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APULIIKKEET

3 Kierrosta,
15-20 Vatsarutistusta kuntopallo suorilla käsillä & jalat korokkeella
15-20 Ojentajapunnerrusta kuminauhalla
10-15 Eteen nostoa suorilla käsillä levytangon/rautatangon/käsipainojen kanssa

Noin :30s lepo liikkeiden välillä.
__

HUOMIOITA

Harjoituksen tarkoitus on kehittää voimaa sekä voimakestävyyttä. Tähtää kuormissa raskaisiin painoihin ja variaatioihin, joilla kuitenkin saat tehtyä hyvät ja ehyet sarjat putkeen. Viime viikkoon nähden harjoituksessa on jokaiseen liikeeseen lisätty kaksi toistoa lisää. Pyri tekemään vähintään samoilla painoilla/variaatioilla kuin viime viikolla.

Apuliikkeissä tee vielä viimeistely lihaksille ja koita valita liikkeet siten, että saat tehtyä sarjat kunnon poltteella läpi. Panosta ensisijaisesti kaikki energiat kuitenkin kuntoharjoitukseen, äläkä “säästele” apuliikkeitä varten.

2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
5 Scapular pull-ups
5/way Scapular rolls
+
Thruster warm-up – 2 @ empty barbell
3 Hang muscle clean
3 Strict press
3 Hang power clean
3 Front squats
3 Push press
3 Thrusters
+
Build to workout weight for thrusters
* Few short sets of chest-to-bars between weights
+
@ workout weight
200m Run
3 Thrusters
6 Chest-to-bar pull-ups
200m Run

Amrap 15 mins
5 Plate G2OH
5 burpee Box jump @60/50cm
5 wall ball @9/6kg
5 T2b

Add 5 reps to G2OH and Wall Ball After each round, the other Two stay the same 5 reps.

3 mins rest

AMRAP 15 mins
10 box step up with wall ball@9/6kg
10 Double under
10 push up
10 USA swing @24/16kg

Add 10 reps to DU and swing After each round, the other Two stay the same 10 reps.

3 rounds, tc 38min

500m run
20 x bb thrusters
15 x burpee over bar
300m ski/row
20 x kb swings
20 x kb goblet squats
20 x kb deadlifts

take 1min break after each round

Finisher: 100 wallballs, each time you break 5 burpees

10 hang squat cleans

25 wallballs

10 hang power cleans

20 wallballs

10 power cleans

15 wallballs

5 squat cleans

TC 9 min

LÄMMITTELY
2 Kierrosta, :40s töitä / :20s lepo
1) 3 Kahvakuulaheilautusta + 3 Goblet kyykkyä
2) Pyörä
3) 4 Käsipainotempausta + 4 Käsipainothrusteria
4) Hiihto
5) 4 Karhunhalauskyykkyä + 4 Rengassoutua
6) Lepo

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KUNTOHARJOITUS
2 Kierrosta, 2:00 min töitä, :30s lepo
1) 6 Kahvakuulaheilautusta + 6 Goblet kyykkyä
2) Pyörä
3) 6 1-Käden käsipainotempausta + 6 1-Käden käsipainothrusteria
4) Hiihto
5) 6 Karhunhalauskyykkyä kuntopallon kanssa + 6 Rengassoutua
6) Lepo

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HUOMIOITA

Harjoituksen tavoite on tehdä kullakin rastilla niin monta toistoa annettuja liikkeitä kuin mahdollista 2:00 minuutin aikana. Jokaisen rastin jälkeen on :30s lepo/siirtymäaika ja kierros päättyy vielä 2:00 minuutin taukoon.

Valitse painot itsellesi sopiviksi sillä tavoin, että pystyt pysymään hyvällä sykkeellä liikkeellä koko 2:00 minuutin työajan. Painot saavat siis olla kevyemmän puoleiset, mutta jos menohaluja on, niin sitten vain kovempaa! Ergometreissä tähtää sellaiseen vauhtiin, jossa syke ei pääsisi karkaamaan, vaan jopa tasoittumaan. Ergometrin on hyvä olla tässä harjoituksessa enemmän aktiivisen palautelun roolissa.