10′ For Quality
10 Double Kettlebell Russian Swings @2×12/16Kg
3/2 Strict Chin-ups
1 Legless Rope Climb
6 Double Kettlebell Russian Swings @2×24/16Kg
6 Double Kettlebell Squat @2×24/16Kg
6 Double Kettlebell Shoulder to Overhead @2×24/16Kg
1 Rope Climb
active rest 3′ on Ski Erg @ [percent value=’25’ of=’ex-test-ski-erg’ in=’Watt’][/percent] x 8 set
Firstbeat Guided Option. Continue until Anaerobic Training Effect reach 3.0
Recommended for Double Session Athletes
Continue without rest to the Engine Section
Notes: Priority of this type of interval is the high intensity, if the prescribed weight of Kettlebell or the skill level does not allow you be smart and scale it.
For example, if I must break the double Kettlebell Shoulder to Overhead or I must taking 20” before to perform the final Rope Climb intensity it cannot be so high. In this case, you must prefer work with 20 kg Kettlebell, or perform 4/6 Kipping Stiff-Legged Chest to Bar Chin Up.
The same happened if after some interval you notice that you aren’t able to maintain a high effort, in this case, a good parameter and strong advice was to end the work when the score gets off the 85% of your best previous result.
For example, I have performed the second and best interval in 2’ (120”), in the seventh I exceed 2’18” (138” / +15%) I probably do the work and I can stop it.
Setup: Start the workout with two couples of Kettlebell, one for the warmup under the bar and one couple for the interval near the rope, set the Skierg on Watt for the active Rest.
After every round of Rope Climb – Kettlebell complex – Rope Climb performs 3’ of active rest on the Skierg and keep going until complete 8 total rounds.
Strategy: Use the initial Amrap like a warmup, easy pace, smooth movement and raise gradually your heart rate.
Push Hard every single round like several sprints then recovery during 3’ of easy spin on the Skierg.
Mid-level Gymnastic Skill and low repetition Heavy Kettlebell Complex, workout features are grip and upper body dominant, focus to push hard on your weakest point and gain some seconds to your starting plan, remember that 3’ of Rest allow you to recover well so don’t spare your effort.
Active Rest is really important not only to maintain warm the body and be ready to perform the next sprint at 100% but also allow physiological body process to recharge yourself during light work, don’t underestimate it!!
Achievement: Push really hard from the first interval, so force the body to be able to maximize the recovery process, this means work on the capacity to perform more anaerobic power output in less time.