Alternate B1 / B2

B1. Push press,rest 1:30 before B2
3 x 5 @ 78-83%
1 x 5+ @ 78-83%

B2. Strict chin up,rest 2:00 before B1
3 x 5 @ 78-83%
1 x 5+ @ 78-83%

– Do your first set @ or around 78%1RM push press/chin up, then build up within the percentage range if you can over the remaining sets
– The final set is 5 or more reps @ the same weight or heavier than your previous set
– Calculate B2 % based on your BW + your 1RM weight (e.g. you weight 80kg and did a 1RM chin/pull-up of 30kg, then you calculate from 80kg+30kg = 110kg)

2 Rounds

5 Inchworms
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Scapular push-ups
5 Scapular pull-ups
5 Tension swings (sponge/block between feet)

Our classic clean and jerk warm-up:
3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Zone 1:
A: Run easy pace 300m (4-6% incl)
B: Wall Squat (isometric work)

Zone 2:
A: Only hands sled pull 10m YGIG (Both complete 10m)
B: Plank/Knees on floor plank (isometric work) until failure or until A ready

Zone 3:
Easy row/Ski (damper 2-6) option to change in the middle from ski to row or vice versa

Zone 4:
A: Airbike 7-9 cal YGIG
B: Broadjump (jump as far as possible + take breaks no rush at all)

-1 round / 10min work / 1min rest
-Isometric work + explosiveness + Strength combined with easy cardio blocks.

For time :

Row

1000m-750m-500m-350m-500m-250m-500m-750m-1000m. Both Row all sets.

YGIG

TC 45

AMRAP 40

500m Row / SkiErg (alt)
15 Burpees over the rower / 100m KB Farmer’s walk @ 2 x 32/24kg (70/53lbs) (alt)
400m Run

– Rest 1:00 between rounds –

SESSION NOTES
Overview. A long conditioning piece built around repeatable rounds, not max effort. Each round has one machine, one middle station, and one run, with the middle station alternating between burpees over the rower and a farmer’s walk. The goal is to settle into a pace you can hold for the full 40 minutes, use the 1:00 rest to reset, and avoid letting any single station push you over the threshold.

Session RPE. Work around 7–8/10. You should be moving with purpose, but not racing someone.

Feel. Breathing should rise early and stay elevated, especially on the burpee rounds. The farmer’s walk rounds will feel more controlled, but grip and posture will start to matter more as the workout goes on. Be mindful that you could get dizzy after the carry if you start the run too fast. Focus on always starting the run straight-away, even if you need to go a bit easier at first and build up.

Adaptation. Builds aerobic capacity and mixed-modal durability. Train your ability to repeat moderate-long efforts with short rest and manage breathing across cyclical work and running.

Debrief.
– How consistent were your round times across the 40 minutes?
– Which middle station felt harder?
– Did the 1:00 rest help you reset, or did fatigue keep carrying over?
– What pacing adjustment would help you stay more consistent next time?
– What two (2) things can you be proud of in this session?

Movement options.
Row/Ski → if needed do only one of the machines
Run → BikeErg 1000m
Burpees over rower → Burpees
KB FW → lighter KBs

6-8 Intervals

A1. AMRAP 3
30/24 (cal) Row
20 Wall balls @ 9/6kg (20/14lbs), 10′ target
AMRAP Power clean and jerk @ 83/61kg (185/135lbs) in the remaining time

– Rest 1:00 before A2 –

A2. AMRAP 2
2 Rope climbs
12/10 (cal) SkiErg
AMRAP Power clean and jerk @ 83/61kg (185/135lbs) in the remaining time

– Rest 2:00 before A1 –

Flow. Alternate A1 / A2

Number of intervals. Only do the final set of 2 intervals IF you have more to give

SESSION NOTES
Pace. Remember that you have 6-8 intervals to get through. That in mind, you’re looking for a hard pace that you can still recover from in those 1:00/2:00 minutes between intervals. If you can, aim to keep everything unbroken and use the transitions and machines to control the pace.

Session RPE. 8.9/10, you should feel that you could MAYBE do one more interval at the end if you absolutely had to (maintaining your pace).

Adaptation. Improve your aerobic capacity in a sports-specific context.

Feel. Your effort will increase as you get deeper into each interval (but aim to keep your pace). These should feel hard right from the first interval.

Debrief.
– How was your pace in each interval? How about on the repeat of each? Were you able to stay close to the same score?
– How were your transitions? Did you keep moving through the whole interval each time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Air bike/Ski → Other machine, same calories
Wall ball → Lighter ball
PC+J → 70/47.5 kg (155/105 lbs), 61/43 kg (135/95 lbs), 52.5/35 kg (115/75 lbs) or 43/30 kg (95/65 lbs), weight you can keep moving with as singles.
Burpee box jump over → lower box → Burpee box step overs

E90s x 4
1 Clean deadlift + 1 squat clean + 2 split jerk
@light weight

Assarit

A) E3MOM X3-4

• 8/8 DB Bulgarian Split Squat

B) 3-4 Rounds For Quality:

• 10-15 Banded Heavy KB Swing
• 20/20m DB Farmer Suitcase Carry (heavy)
• 30-60s Double KB fr Hold

2× 1+1@barbell, 3× 1+1@72-77% sn-%, rest 2min

*HOX! Increase the load by 2.5 kg after every four-week cycle (week 17 - cycle 5 (cycle 2+3+4+5: 2,5+2,5+2,5+2,5=10kg)).

Increase your 1RM by 10 kg, then calculate 90% of the new 1RM.

The "+" set : on the third set of the main lift, perform as many clean reps as possible. Stop 1-2 reps before technical failure.

SHOULDER PRESS
*press: 1-2s shoulder deadstop

5@65%, 5@75%, 5+ reps@85% sp-%, use 90% of 1RM, rest 3min