30s on / 30s off for 4 rounds:
a) Pistol squat
b) stict pull up (myötä-, vasta-, ristiote ok)
c) kipping HSPU / negative HSPU / feet on box HSPU / pike push up / double db seated press
d) crossover
e) rest

RPE 7

BikeErg intervals (VO2max micro-intervals)

3 sets of 10 intervals
0:30 @ 95-100%MAP5 (hard)
0:15 @ rest

– 3:00 @ 40-60%FTP20 between sets –

Flow. Once you start, you will stay on the bike for the remainder of the session (all recoveries are active). Each set is 10-13x 0:30 work / 0:15 rest, followed by a 3:00 recovery interval.
Note (pace). % are based on average watts from the Bike power profile (see session notes for options if not done this). The % won’t work for pace/1000m or calories/hr (so make sure to use watts). It is better to start @ easier pace (i.e. 95%MAP5) and then be able to do all the intervals vs starting too hard and not being able to complete the session. If you find the pace “too easy”, you can push the pace on the final 3 intervals of each set.

Session overview. For the next 3-weeks, we’ll be progressing these 2:1 work/rest VO2max micro-intervals (0:30/0:15 this week, then 0:40/0:20 and finally 1:00/0:30).
The short work periods allow you to go hard while the (even) shorter rest periods keep your heart rate high through the set. This makes the micro-intervals effective at developing your aerobic capacity. The quick transitions between work and rest develops your ability to sustain high work outputs and to recover faster between hard efforts.
The 1st few intervals within a set won’t feel that hard but with the short rest intervals, these will get challenging quickly.
The 3:00 recovery intervals between sets help your body to clear (utilise) the built up lactate from the work intervals. You can pedal anywhere within the range that feels good to you. Do the recovery interval also after your last set.
Adaptation. Build your VO2max, recovery ability and leg endurance on the bike.
Session RPE/Feel. 9/10, you should feel that you could MAYBE try to do one more interval at the end of a set if you had to (maintaining your pace). Your effort will increase as you get deeper into each interval (but aim to keep your pace). You’ll start to feel these already in the first set.
Pace. Use the % avg. watts based on your Bike power profile. IF you haven’t done the Bike profile you can use the following: 0:30 @ hardest repeatable pace / 0:15 @ complete res / 3:00 @ very easy pace.

1a) 1-Arm KB Rows with rotation: 4 x 8 each. Rest 30s.

1b) DB Push-ups: 4 x submax. Rest 30s.

Back squat

4 x 4 @ 80-86% (2 RIR), rest 3:00-4:00 b/t sets

6-8sets:

3-4x 2 power snatch 73-77%
3-4x 1 power snatch 77-83%

AMRAP 20 with a partner:
30 USA Swing @ 24/16kg
30 DB Renegade Rows @2x22,5/15kg
30 Calorie Row or Bike
30 DB Hang Power Cleans @2x22,5/15kg
*One person works - split as desired
GOAL: 3+ rounds

For time:
90-60-30
Double under / SU 150-100-50
45-30-15
Wall ball
15-10-5
Power Clean@70/47kg

Timecap: 15 mins

Alkavalla min 45 min ajan. Noin 45-50 sek töitä.

1. Laite
2. Farmari kävely yksi kahvakuula/käsipaino
3. Laite
4. Sivulankkupito kierolla oikea/vasen
   
5. Lepo

4 round each unbroken!
12 Gorilla Rows
9 KB Cleans
6 KB Push Press
12 Front Rack Reverse Lunges - 6 each

@2x24/16kg
Rest 2:00

Timecap: 12 mins
Goal: sub 1:30/round

AMRAP 30 mins ( You Go, I GO)
30 t2b
30 machine cals
30 m bw lunges/ person
30 double DB DL@heavy
30 push up

Goal: 3+rounds