3 Sets of intervals, alt A1/A2

A1. EMOM 8 (0:40 work / 0:20 rest)

1) BikeErg for calories
2) DB Devil’s presses @ 2 x 22.5/15kg
3) Row for calories
4) Wall walks

A2. EMOM 8 (0:40 work / 0:20 rest)

1) BikeErg for calories
2) Burpee box jump overs, 24/20″
3) Row for calories
4) DB Box step-ups, 20″ @ 2 x 22.5/15kg

– Rest 2:00 between sets –

Overview. We are progressing the 8-minute sets, now broken into 0:40/0:20 micro-intervals (Ronnestad style). 2:1 work:rest ratio still allows for fairly high output and some lactate recovery (clearance/utilisation) between intervals. The work rate should be high (think 6-minute max effort pace on the machines and steady hard push on the other movements). Again, most of the “movement minutes” are high-tension movements.
Adaptation. Improve your aerobic capacity and lactate clearance in a sports-specific context. Build your tolerance to high-tension movements.
Session RPE/Feel. 8/10, you should feel that you could do one more interval at the end if you had to (maintaining your pace). Your effort will increase as you get deeper into each interval (but aim to keep the pace). The 1st EMOM should feel “ok” but things will start to get spicy from there on if you’re hitting your pace.
Pace. Hard efforts but NOT all-out sprints. Look for that 6:00 pace on the machines and keep pushing through the other movements. Choose movement options accordingly as needed.

CINDY with a pair

AMRAP 20

5 PULL UP
10 PUSH UP
15 AIR SQUAT

Toinen tekee kierroksen, toinen huilaa jne...

4-5sets:

3 snatch balance + 1 OHS

(easy/moderate)

3x 10min ON/2min OFF

”I Go-You Go”

A) 12/9 Cal Row
8 Wall Balls

B) 12/9 Cal Bike
8 Box Jump Overs

C) 12/9 Cal Ski
8 DB Snatches

Aikaa vastaan:

• 30 raaka tempaus (N 30kg / M 42,5kg)
• 120 tuplanaruhyppy
• 30 raaka tempaus (N 30kg / M 42,5kg)

Choose either one and complete 10 rounds:
90 seconds of assault bike for calories
90 seconds to perform 3 clean & jerks 60/40 kg

or

90 seconds of rowing for calories
90 seconds to perform 6 med ball over the shoulder (50/30) and 8 DB push presses

Result is biked/rowed calories.

Every 3 minutes, for 36 minutes (3 rounds of each):
Station 1 – 25/15 Calories on assault bike
Station 2 – 50 Double-Unders + 10 burpees
Station 3 – Run 450 Meters
Station 4 – 20 sit ups + 10 renegade rows (35/25)

For 40 minutes:
25/20 cal bike or ski
1 (legless) rope climb
12 push ups
50 Double unders
20 sit ups
1 (legless) rope climb
25/20 cal row or
Rest 2 minutes

Every 3'min for 5 sets:
2 Weighted Pull-up @RPE 7-8

Then…
1 Set of Slow Controlled Quality Reps @ 85%

3x 15min ajan 2min OFF

1)
4min Kone
6+6 Lonkat ja kierto
6+6 Sivukyykky
4-6 Joogapunnerrus

2)
2min Burpee + viivahölkkä
8 Lapapunnerrus
5+5 Rintarangan kierto selällään (polvien siirto puolelta toiselle)
4x 10 Voikkauinti

3)
20 Boxin ylitystä
6+6 Yhden jalan mave
6+6 Sivutaivutus
10 Rintarangan pumppausta kädet boxilla