Rep/Interval Scheme: 1:15 Work/ 25s Rest, 24 Rounds (4 Circuits)

Zone 1
1 arm row for remainder (alternate arms every 4 reps)
8x
DB OH Tricep Extension
MAX REPS
DB 1 Arm Row

Zone 2
45s @ RPE 7 into 30s @ RPE 9
00:45
Run
00:30
Run

Zone 3
10 M
Overhand Sled Push
10 M
Sled pull

Zone 4
45s @ RPE 7 into 30s @ RPE 9
00:45
Row
00:30
Row

Zone 5
Goal = Max Total Reps
MAX REPS
DB Alt Floor Press

Zone 6
8x
BB Plate Ground To Overhead (GTOH)
4x
Barbell Plate Front Raise

For time

• 10 rounds each
• 7/10-calorie Assault bike

Rest

• 5 rounds each
• 30 wall-ball shots
• ♀ 14 lb
• ♂ 20 lb

2:00 Run @ easy pace
2:00 BikeErg @ easy pace
2:00 Run @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
EMOM 4 @ building pace
1) Run
2) BikeErg
+
@ workout pace
200m Run
600m BikeErg
200m Run

AMRAP 40

15 Etuheilautus
10 Abmat
5 Leuka/CTB
3 Rinnalleveto
1 Wallwalk
3 Tempaus
5 Leuka /CTB
10 Wallball
15 Askelkyykky
250m laite

2min lepo kierrosten välissä

Alle liikkeiden tekniikat

SET A I 4 rounds
6+6 DKB fr bulgarian split squat
10 medball hamstring curl

SET B I 3 rounds
6-8 BB romanian deadlift
10-15 KB side bent
8+8 half kneeling banded rotation

9 x 30s on / 10s off:
1) leg lift + reach
2) heel taps
3) inchworm plank hold

AMRAP8 w/ partner, YGIG, divide anyhow:
24 / 21 / 18 cal row
24 air squat
24 kbs

Warm-up

2:00/1:00/0:30 of each @ increasing pace
1) Row
2) BikeErg
+
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
1:00/side Front Rack mobility drill
+
2 Rounds
8 banded Good mornings
8 Scapular push-ups
8 Goblet squats
+
2 Rounds
3 Jefferson curls
5 Front squats
8 Plank shoulder taps
+
Build to workout weight for clean and jerk and front squats
* Few short sets/reps of other movements between sets
+
@ workout weight
10 (cal) Row
5 Burpees over the rower
2 Clean and jerks
10 (cal) BikeErg
3 Front squats
3 Wall walks

WARM UP 10min 2 rounds

5× + 5×/side + 5×/side + 5×/side + 5×
GOBLET SQUAT *plate +
HALF KNEELING WEIGHT SHIFT *plate +
HALF KNEELING HIP FLEXOR and HAMSTRING STRETCH +
PIGEON STRETCH +
SITTING ADDUCTORS STRETCH

5×/side + 10× + 10× + 10× + 10×
PRONE SCORPION +
BODY SAW PLANK +
SHOULDER EXTENSION ROCKING +
W- FLOOR SLIDE +
BEAR CRAWL HOLD with SHOULDER TAP

5× + 5× + 5× + 5× + 5×
HIP ROLL GLUTE BRIDGE +
YOGA HAMSTRING STRECTH +
YOGA ADDUCTOR STRECTH +
ROLLING BACK +
1-LEG YOGA BOAT POSE

KUVAT LIIKKEISTÄ:

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RDL *sn-grip + SNATCH HIGH PULL from BELOW KNEE *flat footed + MUSCLE SNATCH + OHS + DROP SNATCH
2× 5+3+3+3+3@barbell, rest btw sets 1min

--

SNATCH from BELOW KNEE
2×2@barbell, 3×2@60%, sn-%, rest btw sets 2min

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RDL *jerk-grip + CLEAN HIGH PULL from BELOW KNEE *flat footed + MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN *flat footed
2× 5+3+3+3+3@barbell, rest btw sets 1min

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CLEAN from BELOW KNEE + FRONT SQUAT
2× 2+3@barbell, 2+3@up to 65%, jerk-%, rest btw sets 2min, example up to 50/60/65%

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SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *rack, split both side 1+1
2× 3+3+3+4@barbell, rest btw sets 1min

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PAUSE SPLIT JERK + SPLIT JERK *rack, pause 2-3 seconds in the dip bottom position, split both side 1+1
2× 4+2@barbell, rest btw sets 1min,
3× 2+2@up to 65%, jerk-%, rest btw sets 2min, example up to 50/60/65%

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video: PAUSE SPLIT JERK
Dip by bending at the knees only with the trunk vertical and maintaining your balance to a depth of approximately 10% of your height. Brake as quickly as possible in the bottom and pause while maintaining tension throughout the legs and trunk.

After 2-3 seconds to eliminate a stretch-shortening reflex, drive directly back up aggressively with the legs to accelerate the barbell upward maximally. Work hard and stay tight to avoid sneaking in an extra dip before driving.

3 Rounds @ RPE 8 (2 RIR)

8-12/side FR KB box step ups
8/side Single leg deadlifts
8-12/side Copenhagen plank lift-offs

-RPE 9
-3min rest