Partner wod

Buy in:
1500 m row
4 rounds of
25 DU - Partner A
10 DB devil press @2x 22,5/15 kg
25 DU - Partner B
10 hspu

Rest 3’

Buy in:
1500m row
4 rounds of
25 DU - Partner A
10 DB thruster 2x22,5/15 kg
25 DU - Partner B
10 pull up

Timecap: 32 mins

+ 3x PAUSE QUATER BACK SQUAT JUMP *2-3se pause, do the jumps with the drop sets, 20% bs-%

3@up to 80%, then DROP SETS 4-5x3@-10%, fs-%, rest btw sets 3min

*split both side 2=1+1

2x2x[1+2]@barbell, 1+2@up to 80%, 1+1@85%, 1+2@80%, 1+1@85%, 1+2@80% jerk-%, rest btw sets 2min

2x2x[1+1]@barbell, 1+2@up to 80%, 1+1@85%, 1+2@80%, 1+1@85%, 1+2@80% sn-%, rest btw sets 2min

Sumo Deadlift 3x5

FOR TIME:

30/20 ski calories
20 s.a Db hang clean&jerk@22,5/15kg
30 burpee box over
20 s.a Db hang clean&jerk
30/20 ski calories

Target under 9min, Time cap 12min / scale weight if needed

6-8sets:

3-4 x 2 jerk 73-83%
3-4 x 1 jerk 83-87%

JERK ANYHOW

EMOM x 8-12
1) machine
2) 5 press + 5 push press + 5 push jerk
3) machine
4) 5-10 box jump + 5-10 banded pull apart

A) AMRAP 20

20/15 (cal) SkiErg
15m Sled push*
10 Burpees over parallette
50m KB Farmer’s walk @ 2 x 32/24kg
* Sled weight that is challenging but you can do unbroken

– Rest 4:00 before part B –

B) 5 Intervals, alt B1/B2

B1. AMRAP 3
8 Overhead squats @ 61/43kg
12 Chest-to-bar pull ups
8 Bar-facing burpees

B2. AMRAP 3
8 Power cleans @ 61/43kg
12 Handstand push-ups
8 Bar-facing burpees

– Rest 2:00 between AMRAPs –

Session overview. Establish baseline intensities and introduce the combined Threshold + VO2max stimulus.
Intent. Focus on executing each interval with intended effort (see below)
Adaptation. Build sustained aerobic power and lactate clearance capacity with threshold part. Push your aerobic capacity with the VO2max intervals.
Effort (A). 20 minutes continuous work @ Threshold Intensity.
Feel (A). Challenging but sustainable, you should be able to speak in broken sentences (RPE 6-7/10). Maintain consistent pace/power throughout this block.
Effort (B). 5 repetitions of 3 minutes work @ VO2max Intensity.
Feel (B). Very hard, difficult to speak more than 1-2 words per breath (RPE 8.5-9.5/10). Aim for repeatable pace/power for each 3-minute interval.

Debrief.
– How was your pacing in each part? Did it match the intended pace or did you go too hard/easy?
– How will you improve your execution in this format of intervals next time to keep an overall higher output?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
SkiErg — Same calories row/air bike
Sled push → If no sled available, do a 15m SB bear hug carry or double KB front rack carry
KB farmers walk → Use DBs if no KB or lighter load as needed
Chest-to-bar pull ups → reduce reps (8) → Pull ups (8 or 12) → Jumping pull ups
HSPUs → reduce reps (8) → hand-release push-ups
OHS/ Power clean → 52.5/35kg, 43/30kg, you should be able to do the 1st two rounds unbroken each time

Alternate A1 / A2

A1. Bench press – 3 to 4 x 5 @ 77.5-82.5% (2 RIR), rest 3:00 b/t sets

A2. Seal row – 3 to 4 x 8-10 @ RPE 2 RIR, rest 2:00 before B1

– Do your first set @ or around 77.5%1RM bench press, then build up within the percentage range if you can