BikeErg Wingate intervals (anaerobic capacity)

4-6 x 0:30 @ for max calories

– 4:00 @ 40-60%FTP20 between sprints –

Flow. Once you start, aim to stay on the bike for the remainder of the session (all recoveries are active), except perhaps a short walk/recovery after each sprint.
Note (pace). You’re simply trying to go as hard as you can for the 0:30 each time. %FTP20 are based on average watts from the Bike power profile. The % won’t work for pace/1000m or calories/hr (so use watts for the recovery portion).

of sets. Your goal is to hit at least intervals at max output. IF you feel like you have 1-2 more in you after that, go for it but 4 intervals (done at right intensity) is already a good stimulus.

Etuheilautus 3x20

Rive-/tempausvariaatio 5x5
-kyvyt/herättely/liikkuvuus

Maastaveto 2x5x70%

SumoHighPull 3x8

Takareidet kumpparilla 3x15

Power Clean + Squat Clean
Build to a heavy set of 1 + 1 over 6 sets.
- Option: Work on technique/practice
- rest as needed

1RM Snatch

3x 11min ON/90sec OFF

”I Go-You Go”

3x Shuttle Run
15-18/10-13 Cal ( Ski-Row-Bike)
3x Shuttle Run

-2min rest
-moderate

For time in teams of 3, YGIG, divide anyhow:
2250 / 1800m row*
150 T2B
120 power clean (42,5 / 30)
90 box jump (60 / 50)
60 power snatch (42,5 / 30)
30 wall walk

TC: 32min

*sekajoukkueet: 750m / mies, 600m / nainen

RPE 8 - tasaista paahtoa, ei all out.

16min w/ Partner (4 rounds each):
Partner 1: 2min Row
Partner 2: 30s Dead Hang + 10-15 Hollow Rocks

• Score: Total Calories

For time

75/60 Cal Bike
6 Rope climbs
+
4 Rounds
10 Wall-facing handstand push-ups
20 Toes-to-bars
30m SB bear hug carry @ 68/45kg (150/100lbs)
+
6 Rope climbs
75/60 Cal Bike

Time cap. 30:00

Overview. A triplet with Bike/rope climb buy-in. Assess the workout (potential limiters and opportunities) before starting. Will you be limited by one or more of the movements, or will conditioning/pace be the limiter?

The movements are quite complimentary (fatigue not accumulating in the same muscle groups) which means you can push hard if there are no bottleneck movements.

Strategy. Your first Bike pace won’t make a big impact on your overall time, but it can be an opportunity to get a “lead” to start. Depending on your rope climb capacity, these might take 1:15 to 2:00 (choose the option accordingly), so aim to stay < 4:00 in the buy-in/out.

For the triplet, you might want to break the HSPUs and TTB from the start to avoid longer rests in the later rounds. Quick breaks work well for TTB but account for having to wall walk back up for the HSPUs ( = longer breaks). Aim to always pick the sandbag right up after the toes-to-bars and go unbroken if you possibly can.

Grip should be ok for the final rope climbs but be prepared that these are slower than the 1st ones. Challenge yourself to push the pace on the final Bike!

Instructions. Set the equipment up 2-3m apart (this is your in-built rest).

Debrief.
– How was your run pace at the start/end of the workout?
– How was your pacing through the triplet? Were there movements you could have done faster? What about those where it would have been better to take breaks/move a bit easier?
– What changes would you make if you needed to repeat the workout and improve your result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.

Rope climb → Rope climb pull-ups (2-3/rope climb)
Wall-facing HSPU → Strict HSPU → Kipping HSPU → Standing HSPU variation of choice
Toes-to-bars → Toes-to-rings → V-ups → Tuck ups
SB carry → lighter bag → Dual KB front rack carry @ 2 x 32/24kg (70/53lbs) or lighter

Lämmittely, 10–12 minuuttia

Pidä huolta keskivartalon ja alaraajojen monipuolisesta lämmittelystä. Kiinnitä huomiota myös yläselän lihasten aktivointiin.

Maastaveto
4x6, RPE 7 tai noin 65–75% 1RM tuloksesta.
- Merkkaa tulokseen maastavedon paino (deadlift).
- Prosentit ovat suuntaa antavia, tähtää päivän RPE-arvon toteutumiseen.

Kulmasoutu lattiasta (tanko)
3x10, RPE 7
- Pyri pitämään selkä vaakatasossa. Painot osuvat lattiaan toistojen välissä.

Kapea maljakyykky tai etukyykky
3x8, RPE 8
- Kohdennettu etureisille. Tee liike kantapäät korokkeella, kapea jalkojen asento, työnnä polvia eteenpäin ja laskeudu korostetun hitaasti ala-asentoon.
- Voit tehdä liikkeen joko maljakyykkynä tai etukyykkynä.