AMRAP 4
40/30 (cal) Row
30 Wall balls @ 9/6kg
20 Toes-to-bars
AMRAP Burpees in any remaining time

AMRAP 3
30/24 (cal) Row
20 Deadlifts @ 83/61kg
AMRAP Bar-facing burpees in any remaining time

AMRAP 2
20/15 (cal) Row
AMRAP Lateral burpees over the rower in the remaining time

– Rest 2:00 between intervals –
— Rest 4:00 between sets —
Flow. A1-A2-4:00 rest-A1-A2-etc.

Overview. These are intended to be hard but still repeatable intervals. This means finding a pace on each that you can (barely) maintain through the interval (and recover in time for the next one). This week we’ll have descending duration intervals (4/3/2 minutes) to allow you to keep pushing the intensity. We’ll also have bigger sets in each movement with an intent to keep them unbroken where possible.
If you need to break any movement up to more than 2 sets, choose an easier rep scheme from below:
Wall balls – 20 or 25 reps
Toes-to-bars/deadlifts – 10 or 15 reps
Adaptation. Improve your work capacity by increasing your body’s ability to transport oxygen to the working muscles and ability to tolerate lactate. Develop your capacity to maintain high work output in workouts.
Instructions. Set the equipment up to have 2-3m transitions between movements (this is your in-built rest).

Row → same calories on another machine
Toes-to-bars → → V-ups
Deadlifts → 70/47.5kg, 61/43kg

Snatch waves – Perform 3 waves of 3 sets (3 – 2 – 1) as follows:

Wave #1: 3 @ 68%, 2 @ 73%, 1 @ 78+%
Wave #2: 3 @ 73%, 2 @ 78%, 1 @ 83+%
Wave #3: 3 @ 78%, 2 @ 83%, 1 @ 88+%

Rest 1:00-1:30 between sets
Rest 2:00 between waves

– Each wave consists of 3 sets (triple, double, single).
– Drop the bar between each lift in the set

Back squat

4-4-4-10+

2-3rep in tank/ 10+ = MAX reps 70% of daily 4rep max kg / 20 MAKSIMI lopeta siihen vaikka vielä tulisi toistoja

6-8 intervals

500m Row @ Hard start*

– Rest 2:00 between intervals –

Pace/Intent. Every interval today is a “hard start” interval. The intent is to sprint the first 125m, then settle into a hard pace to finish the interval. This will stimulate your aerobic capacity and prepare you to keep moving at a high rate after a hard start to a workout.
Focus. Maintain a good rhythm and sequence (legs, hips, arms) even during the sprint. Check-in with yourself to ensure your form is still solid on the 2nd half of each interval when fatigue sets in.

Kyykky 3x80%, 2x8x65%

SJMV sumolla 3x10x35-45%

Reisikoukistus maaten kumpparilla 4x12-20

Sivutaivutus 2x20 / puoli

Clean

3-Position clean (Above the knee, below the knee, Floor) + Jerk

5 to 7 x 1+1 +1+1 @ 65+%, Go every 1:30-2:00

– Start counting your sets @ 65%1RM clean and jerk and then build up if moving well. Once you have completed 5 to 7 sets of the complex, shift to just 1 regular Clean and jerk for 3 to 5 sets as you continue to work up.
– This is an unbroken set of full clean (hang clean (above the knee)+ hang clean (below the knee) +from the floor), do not drop the bar between the lifts in the set.

Penkki 15x40%, 12x50%, 10x60%, 8x70%, 75-77,5% x amrap

Vipunostot taakse/sivuille/eteen 3x20/20/20

Pystypunnerrus käsipainoilla 3x15-20
Pystysoutu käsipainoilla 3x15-20
-superina

Ojentajat käsipainoilla maaten 3x10-15

Ojentajat taljassa/kumpparilla 3x20-30

Kyykky 2x2x80%, 2x10x60%

Sivutaivutus x20 / puoli
Kylkilankkunostot x20 / puoli
Jalkanostot maaten vuorojaloin 20/20
-3 kierrosta
-kierros yhteen putkeen

Kulmasoutu käsipainoilla 3x20
-🍑 kiinni seinässä

6 intervals (alt A1/A2) 3 rounds

A1. 500m Row @ Hard start*

– Rest 2:00 before A2 –

A2. 500m Row @ 2km pace

– Rest 2:00 before A1 –

Pace/Intent (A1). Every other interval today is a “hard start” interval. The intent is to sprint the first 125m, then settle into a hard pace to finish the interval. This will stimulate your aerobic capacity and prepare you to keep moving at a high rate after a hard start to a workout.
Focus. Maintain a good rhythm and sequence (legs, hips, arms) even during the sprint. Check-in with yourself to ensure your form is still solid on the 2nd half of each interval when fatigue sets in.

Pace. These intervals will challenge you to alternate between hard start (sprint start) and steady (but fast) intervals. The sprint on the hard start intervals should be almost all out (but you must still leave some in the tank to be able to finish the interval at a good pace). As we don’t have a recent 2km row, think of a pace you could keep for 6-8 minutes for part A2.
Adaptation. Develop your rowing capacity and efficiency. Improve your aerobic capacity and ability to endure/tolerate lactate.
Feel. RPE 8-9/10, these will get hard from the 1st interval due to the hard start.

HS hold drills: (15-20min)
- 3 x 10-20s HS hold face to wall
- 3 x 5-10s/5-10s HS hold face to wall + single leg extension
- 3 x 1-2 kick up to hs + 5-10s hold - partner assisted

Huom! Kaikki kohdat rauhassa hyvillä levoilla, jotta laatu säilyy.

Kipping pull drills: (15-20min)
RX: pitää pystyä tekemään minim 3 tiukkaa leukaa
- 3 x 4-6 kip swing
- 3 x 4-6 toes up/knees up
- 3 x 1-2 hip extension
- 3 x 1-3 half pause drill
- 3-4 x 1 kipping pull up - timing

Scaled: (jos ei saa tehtyä tiukkoja leukoja) - box drill - single leg box drill - kip swing Huom! Kaikki kohdat rauhassa hyvillä levoilla, jotta laatu säilyy.