3 Intervals

A1. AMRAP 6
400m Row
8 Front squats @ 83/61kg (185/135lbs)
16 Toes-to-bars

A2. AMRAP 6
400m SkiErg
8 Power cleans @ 83/61kg (185/135lbs)
16 Handstand push-ups

A3. AMRAP 6
400m Row / SkiErg (alt rounds)
8 Squat cleans @ 83/61kg (185/135lbs)
12 Toes-to-bars / handstand push-ups (alt rounds)

– Rest 2:00 between intervals –

Note (HSPU). These are regular kipping HSPUs.

Overview.
Slightly reduced volume this week for a deload on these intervals. As in the past weeks, the aim is to move at a hard pace that’s still sustainable across the intervals. Can you get two rounds?

Effort.
Work at RPE 8.5–9/10. These should be hard efforts from the start, but still paced well enough that round 2 doesn’t fall apart. You need to push the machine, but leave enough in the tank to start the barbell quickly and keep gymnastics breaks short.

Feel.
These should feel like long, hard intervals rather than short sprints. The first machine needs to be uncomfortable but controlled. The barbell will bring the HR up and you might need to break the gymnastics up.

Adaptation.
Develop your aerobic power and fatigue resistance in the 6-minute range. These intervals train your ability to keep cycling through machine, heavy barbell, and gymnastics work while managing breathing, local fatigue, and movement quality under incomplete recovery.

Execution notes.
Machine pace should be strong but repeatable each round. Use it to keep the workout moving, not as a recovery station. Front squats should be unbroken if possible. Power cleans in 1-2 sets, switching to singles when needed and squat cleans will likely be fast singles unless the load is very comfortable. Break TTB and HSPU before they fall apart.

Debrief.
– How many full rounds did you complete in each interval?
– Did your machine pace help you keep moving, or did it cost you on the barbell/gymnastics?
– How did your strategy in each part play out?
– What adjustment would help you keep rounds more consistent next time?

Movement options.
Row/SkiErg → 800m BikeErg or Air/Echo bike
Barbell → 70/47.5kg (155/105lbs), 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs), a weight that’s moderate heavy but you can keep moving with
Toes-to-bars/HSPU (reps) → Reduce reps (A1 – 12 or 8/round, A2 – 8/round)
Toes-to-bars → Toes-to-rings → V-ups → ab-mat sit-ups
HSPU → Hand-release push-ups

Harjoitellaan 20-30min taitoa ja haetaan tämän hetken haastavin variaatio, jolla saa tehtyä 1-3 toistoa

Bodaus 3 kierrosta
6 toistoa v0
Yhden käden kulmasoutu
Penkkipunnerrus käsipainoilla
Hauiskääntö
Vipunosto sivuille

Tc: 40’
Accumulate 4000m on an Erg
(whatever you choose, you stay on it for the whole session)
Every 5’
12,5 sledpush
20 wb

Tc: 40’
200m run
20m burpee broad jump
200m row
400m run
20m burpee broad jump
200m row
600m run
20m burpee broad jump
200m row
800m run
20m burpee broad jump
200m row
1000m
20m burpee broad jump
200m row
Remaining time - row

2 Rounds
8 Tension swings (sponge/block between feet)
8 V-ups
8 Push ups
+
Optional – Kipping HSPU drills, 1-2 rounds
0:10 Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
0:10-0:15 Bent leg tripod headstand away from wall
3 Tuck tripod headstand kip extensions to handstand (against the wall)
3 Tuck tripod headstand kip extensions to handstand (away from the wall)
+
1-2 sets @ empty/light barbell
3 hang clean high pulls
3 hang muscle cleans
3 tempo front squats, tempo 53X1
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders
3 hang (squat) cleans
+
Build to workout weight for barbell movements
* Practise few short sets of TTBs and HSPUs between weights
+
@ workout weight
150m Row
3 Front squats
6 Toes-to-bars
150m SkiErg
3 Power cleans
6 Handstand push-ups

RX
For time:
50 wall-ball shots (6/9 kg) (3 m)
50 box jump-overs (51/61 cm)
50 wall-ball shots
50 med-ball box step-overs (51/61 cm)
50 wall-ball shots
50 lateral burpee box jump-overs (51/61 cm)
– 25:00 time cap.

INTERMEDIATE
For time:
50 wall-ball shots (4/6 kg) (2.7/3 m)
50 box jump-overs (51/61 cm)
50 wall-ball shots
50 med-ball box step-overs (51/61 cm)
50 wall-ball shots
50 lateral burpee box jump-overs (51/61 cm)
– 25:00 time cap.
– Step-ups are allowed

BEGINNER
For time:
20 wall-ball shots (2.7/4 kg) (2.7/2.7 m)
20 box step-overs (30/30 cm)
20 wall-ball shots
20 med-ball box step-overs (30/30 cm)
20 wall-ball shots
20 lateral burpee box step-overs (30/30 cm)
– 25:00 time cap.

6x 3,5min työ/ 3,5min lepo:
- 9x vuorikiipeilijä
- 9x kuulan yli hyppy
- 9x korkea heilautus
- 8x linkkuveitsi
- 8x tempaus käsipainolla
- 8x yleisliike
- max erg/juoksu

2 rounds

5 Inchworms
10 DB shoulder shrugs
15 Russian KB swings
50 Speed rope skips
5 Rope pull-ups

Our classic snatch warm-up:
B1. 3 Romanian deadlifts
B2. 3 snatch high pulls
B3. 3 muscle snatches
B4. 3 tempo overhead squats (OHS), tempo 23X1
B5. 3 snatch balances
B6. 3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
B7. 3 snatch pull-unders
B8. 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

Warm-up

Power snatch – Build to workout weight as needed
* Build sled load between sets and practise few sets of bar-facing burpees
+
2 rounds @ increasing pace
3 Power snatches
200m Run
10m Hand-over-hand sled pull
5 Bar-facing burpees

– Rest 1:30 between rounds –

AF WEEK 37, Day 1

CONDITIONING:
2min ON - 2min OFF x3

15/12cal Row
12 Dual KB Thruster
9 TTB
→ max rep Burpee

Rxd: 2x16/12kg. Masters: 2x14/8kg

RPE 4-5 when working. Target: Complete the work unbroken whenever possible. Move quickly between movements and leave 30+ seconds for Burpees each interval.