3 Sets of

8 x 0:40 work / 0:20 rest

– Rest 3:00 between sets –

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

Number 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. Variation on classic “Ronnestad” short Vo2max intervals to progress from last week. 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 goes and stays high as 20 seconds is not enough time to fully recover. 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)

AF WEEK 47, Day 3¨

CONDITIONING
For time:

2 rounds of Macho Man (one round is: 3 power clean + 3 front squat + 3 jerk)
21 Pull-Up
90sec rest
2 rounds of Macho Man
15 C2B
90sec rest
2 rounds of Macho Man
9 Bar Muscle-Up

RPE 4-5, hit this one hard! Target: unbroken front squats and jerks, with a little rest between rounds. Big sets with pull-ups
and muscle-ups. One round of Macho Man should be done sub 30sec.
Target: sub 10min (rest included). Time cap 14min.

Rxd: 60/40kg.
Masters: 50/35kg.
Advanced: 70/50kg

Scaling:
Decrease loading,
Pull-ups: jumping pull-up→ pull-up→ C2B.
Bar MU→ use a rep scheme of 7 or 5 or go with jumping Bar Mu

HYROX GAMES:

TC 38min:

500m run to start the game

Dice numbers

1. 200 m Row
2. 2 Sled push
3. 60 m Farmers carry
4. 200 m Ski
5. 12 burpee to plate hop
6. 20 m Walking lunges

At 12 min & 25 min mark = 500m run

IN THE GAME 1 EXERCISE = 1 POINT
LAST 6MIN 1 EXERCISE = 2 POINTS

FINAL POINTS: —>

WALL BALL FINISHER

0-19 = 90
20-24 = 80
25-29 = 70
30-34 = 60
35-39 = 50
40-44 = 40

ATPF WEEK 35 Day 3

WEIGHTLIFTING (1/2):
E90-120sec x 6

2 set: 1 Clean + 3 Jerk
2 set: 2 Clean + 2 Jerk
2 set: 3 Clean + 1 Jerk

Target: loading should go up each set.
Last 3+1 with the heaviest load. Cleans can be power/squat and DnG. Jerks are TnG.

TRICEPS/NARROW BENCH PRESS + PUSH JERK IN SNATCH
5× 5+5@light weight *RPE6-7, 3-4 reps left, rest btw sets 2-3min

*tee PUSH JERK IN SNATCH heti PENKIN perään
*jos ei liikkuvuus anna tehdä kyykyssä tee seisten SNATCH PUSH JERK

3 rounds for quality

10 Blackburns
5 e/side 90/90 to external rotation
10m Inchworms
3:00 BikeErg

3 rounds for quality

10 Table top raises
5 e/side Elevated ankle lunges
10 Strict high pulls e/side
3:00 BikeErg

ATPF WEEK 35 Day 3

CONDITIONING:

For time:

A: 9 Burpee Bar Muscle-Up, 21 Thruster, 30/24cal Echo

Rest 5’

B: 15 Burpee Pull-Up, 15 Thruster, 30/24cal Echo

Rest 5’

C: 21 Burpee to Target, 9 Thruster, 30/24cal Echo

Overall RPE 4-5/5.

With very heavy breathing, gasping for air.
Target: hit these intervals hard! Can you go unbroken with the barbell work? No mercy with the Echo.
Add load to each interval.

Rxd: 40/30kg-45/32kg-50/35kg, Masters: 35/25kg-40/30kg-45/32kg Advanced: 40/30kg-50/35kg-60/40kg

Hang power snatch

Find 1RM of the day

2min work, 30s rest.
1. KB Rack carry
2. Hamstring bridge
——1min ——
1. Strict press
2. Bent over rows
—— 1min ——
1. Lunges
2. SLRDL
——1min——

Loppuun keskivartalo.

Hyrox

YGIG

6mins max meters Ski
6mins max meters Row
6mins max Wallballs

2 min break

AMRAP 20 in pairs

500m run both
60m sb lunges
30 x devils press
30 x burpee to plate