5 Intervals, alternate A1/A2

A1. AMRAP 5
3 Power snatches @ 61/43kg (135/95lbs)
6 Bar-facing burpees
12 Wall balls @ 9/6kg (20/14lbs)

– Rest 2:30 between intervals –

A2. AMRAP 5
400m Run
12 Thrusters @ 61/43kg (135/95lbs)
BikeErg for distance in the remaining time

– Rest 2:30 between intervals –

Flow. A1-A2-A1-A2-A1

Overview. Alternating 5-minute intervals that mix moderate barbell work with fast, simple conditioning. The goal is steady intensity and consistent scores across all five intervals
Effort. Work at ~8.5/10 RPE. Each interval should feel demanding but repeatable, you’re pushing, but not sprinting all out. Stay composed at the start of each interval so you can finish strong without falling off. Use the 2:30 rest to recover breathing and prepare for a quick restart.
Feel. Expect heavy breathing and increasing leg fatigue as the rounds go on. A1 will feel fast (at least to start) with short bursts of work, while A2 is a more sustained effort on the run and bike. The fatigue will build gradually, so you need to stay focused.
Adaptation. Build aerobic power and repeatability under mixed fatigue. Work on pacing control, barbell efficiency, and recovery between high-output efforts. Reinforces the ability to sustain strong efforts while managing transitions and breathing.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your A1 and A2 scores consistent across intervals?
– Which part of each piece dictated your pace: barbell, other movements, machines, or transition?
– Did your effort feel repeatable, or did your output drop toward the end?
– How well did you recover during the 2:30 rest, and what could you adjust next time?
Movement options.
Barbell weight → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs), This should be a weight where you can chip away on the snatches (singles or sets) and do the thrusters unbroken (even if hard)
Wall balls → Lighter ball
Run → 1200/1000m Bike Erg
BikeErg → Row, SkiErg or Air bike

Hang power snatch 5x3
Squat snatch+2ohs 6sets
DB row 4x10

ATPF WEEK 34 Day 2

GYMNASTIC CONDITIONING/STRENGTH (3/3)
Max set HSPU Rest as needed and then E2MOM x5: 70-75% of max reps with unbroken sets. If not able to get unbroken, continue by breaking the sets and resting as little as possible.

Target: 5+ reps with max set.
Choose a movement model that fits your fitness level .
Wall Facing HSPU→ Strict HSPU→ Kipping HSPU→ Pike-Push-Up→ Push-Up

AMRAP 10:
20 shuttle run
10 alt. DB snatch 1x22,5/15kg
10+10 alt. 1-arm overhead reverse lunge (L+R)

• REST 2MIN -

AMRAP 10:
20/16cal row
10 plate Turkish sit up
30 (15+15) plate twist
10 burpee to plate

• REST 2MIN -

AMRAP 10:
20/16 cal ski
20 alt. high box step up
60 single-under

2 Rounds
10/side Xiao Pengs
10 Air squats
5 Jefferson curls
+
Bar MU drills – 1-2 rounds of:
5 Arch hold push to hollow hold (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3 Supine dowel hip snap rollover
8 Front support pops
3 Jumping bar muscle-ups with hip snap
+
Build to workout weight for Overhead squats and DB snatches
* Practice a few sets of the other movements as you build up
+
Once through @ workout weight
10/7 (cal) Row
5 Overhead squats
3 Bar muscle-ups
10/7 (cal) Air bike
4 DB snatches
2 Wall walks

Voimatempaus
4x3 @ sopiva paino

Allepudotuksia no feet
4x2 @sopiva paino

Tempaus maasta + tempaus py + allemeno niskasta
Cluster sarjana
3x (1+1+1x2)
Sarja tehdään allemeno painon ehdoilla ja clusterina jossa ensimmäisen ykkössarjan jälkeen tehdään toinen ykkössarja heti perään.

Partner workout
Every 8 mins x 4 sets ( Alt A & B ) 2 sets each

A)
10m KB Goblet Lunge L,R + Squat - P1
10m KB Goblet Lunge L,R + Squat - P2
20 syncro USA swing
20m Dual KB Front Rack carry - P1
20m Dual KB Front Rack carry - P2
20 snycro KB Snatch
10m KB Goblet Lunge L,R + Squat - P1
10m KB Goblet Lunge L,R + Squat - P2
@24/16kg
Remaining time is rest !

B)
12/9 cal machine - P1
12/9 cal machine - P2
10 syncro Burpee box jump@60/50cm
10 Single Arm KB Push Press + 10m OH Carry L + R - P1
10 Single Arm KB Push Press + 10m OH Carry L + R - P2
10 syncro Burpee box jump@60/50cm
12/9 cal machine - P1
12/9 cal machine - P2
@24/16kg
Remaining time is rest !

Bench Press

8-6-4-8-6-4-8-6-4

Go every 3:00

Bench press

4 x 8 @ 74+%1RM, rest 2:30-3:00 b/t sets

Warm Up
9min:

• 45s Erg
• 5 Inch Worm to Push Up
• 8/8 Spiderman Lunge
• 5/5 Scorpion

Partner Workout
In Pairs Of 2
5min Each Station/2min Rest Between

A) Max Wall Balls (1 Doing WB / 1 SkiErg)

B) Max Burpee Broad Jump (1 Doing Burpee / 1 Rowing)

C) Max Distance KB Famers Carry (1 Walking / 1 Bar Hang)

D) Max Calories Echo Bike (1 Working / 1 Resting)

3-4 Round For Quality

• 10/10 KB Gorilla Row
• 10-15 KB/Plate Front Raise