5′ For Quality
7 Clean&Jerk @35/25Kg
14 Wall Ball @6/4Kg
28 Single Unders
7 Clean&Jerk @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]
14 Wall Ball 12/9Kg
28 Double Unders
active rest 2′ on Rower @ [percent value=’25’ of=’ex-test-Rower’ in=’Watt’][/percent] x 8 set
Firstbeat Guided Option. Continue until Anaerobic Training Effect reach 3.0 or Aerobic Training Effect reach 3.5
Notes: Priority of this type of interval is the high intensity, if the prescribed weight of Wall Ball or the skill level does not allow you be smart and scale it.
For example, if I must break the Wall Ball @ 12/9 kg or I must taking 20” before to perform the Double Under intensity it cannot be so high. In this case, you must prefer to work with 9 / 6 kg Wall Ball.
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 Barbell, Med Ball and Speed Rope close together.
After every round of Clean&Jerk – Wall Ball – Double Under, performs 2’ of active rest on the Rower 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 2’ of easy spin on the Rower.
Light-weight lifting, Sport Specific and Bodyweight Skill, workout features are moving well and be efficient, work on fast Barbell Cycling on the C&J, breathe on the Wall Ball and accelerate the Double Under without fail it!!
Focus to push hard on your weakest point and gain some seconds to your starting plan, remember that 2’ 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 the 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.
Recommended for Double Session Athletes
Put a light-weight Kettlebell (16 / 12 kg) near an Assault Bike and Continue without rest on the Engine Section.