20-minute Functional Threshold Power (FTP20)

BikeErg – Max steady 20-minute effort for average watts and total calories/distance

Strategy. Aim to maintain the same pace from 0:00 to 19:00 then push with what you have in the end. See “checkpoints” for details. Remember that we are looking for consistent effort (same watts/RPMs through the 20-minutes), too hard and you’ll die out, too easy and you are not testing your actual limits. You can pace your effort by focusing on RPMs or directly with watts.
Checkpoints.
@ 0:00 – 08:00: Start at a pace where you feel like you are in control (80% of your 5-minute pace (watts) is a good reference point if you’re unsure, for example: if you got avg. 395 watts, your pace here would be 316 watts (approximately)). You should be breathing hard but the legs should not yet feel heavy in this first part.
@ 08:00 – 15:00: This might be the toughest part mentally. It is normal to start to feel tired here and it’s easy to slow down because there is a lot of time left. Try not to think too far ahead but work to keep the pace you started at.
@ 15:00 – 19:00: Hang in there! You’ve come a long way now, hold your pace!!!
@ 19:00 – 20:00: This is the final sprint. Try to increase your cadence and push all the way through the last minute.

BikeErg – Max steady 5-minute effort for average watts/total calories/distance

Brief. Your goal is to test the highest STEADY pace (avg. watts) you can maintain for 5-minutes.

Setup. Work through the PM monitor on the bike as follows:
1) “Select workout”
2) “New workout”
3) “Single time (5:00, split time 1:00)”

Recover for 15-minutes before FTP 20

Strategy. Start @ a pace you think you might be able to keep for the whole 5-minutes. Remember that we are looking for consistent effort (same watts through the 5-minutes), too hard and you’ll die out, too easy and you are not testing your actual limits.
Checkpoints.
@ 2:30 – You should feel like you might just be able to keep the pace until the end but it’s going to suck. If it’s feeling a bit easy, pick up your pace by 5-15 watts.
@ 3:00 – You should be digging deep to maintain, if you can pick up the pace at this point, you started too slow, time to make up for it.
@ 4:00 – You should be barely holding on to your pace, time to FIGHT for it.

Week 2
Session 2/2
A)
Deadlift
4-4-4-4 @75 % of 1RM
- full reset

Accessory :
staggered stance RDL
3x8/8
banded hip trust 3 x15

B)
3 sets
single ring row x 12
elbow out DB push ups x 12
deadbug with foam roller x 12

E90s x9 alternating ABC
A) 5 tempo strict press X121
B) 5-8 deficit pushups
C) 10-15 banded triceps push down

For 3 sets :
AMRAP in 5 mins of:
15 Wall Balls, 9/6 kg,
10 T2b
5 Shuttle Runs, ( 2x10m. = 1 rep)

Rest 2 mins between each set

Extra:
Tabata: 8x20" ON/20" OFF
Wall sit
bicycle crunches

-with partner assisting

Voima
E3MOM, 3 rounds
12 steps goblet walking lunge

WOD
FOR TIME
10-9-8-7-6-5-4-3-2-1
goblet squat
worm push up
ring row

A)
Push Press
4 x 4 reps. Rest 90s.
- Build to a moderate- Heavy load then perform three work sets with it.

B)
Strict Pull-Up
Accumulate 30-40 Reps. Rest 60s-90s.
- Sets of 3-6 reps should be challenging
- Options: Weighted, BW, Negatives (about :05 per rep), Partner Assisted, Ring Rows

AMRAP 8:00
8 Power Cleans @70/47.5kg
8 Bar Facing Burpees

– Goal: Loading is intended to be slightly heavier today, but still, you should be able to complete fast singles for their cleans.
- Rx+: 85/60kg

PAINONNOSTON KUNTOPIIRI

4-5 Kierrosta, :40s töitä / :20s lepo
1) Soutu
2) 1-käden tempaus vuorokäsin
3) Soutu
4) Penkkipunnerrus, kapea ote
5) Soutu
6) Tyhjällä tangolla voimatempaus lantiolta + valakyykky, riveote tai kapea ote.
7) Soutu
8) Russian twist

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Tee harjoitus 70-80% intensiteetillä. Harjoituksen on tarkoitus toimia yleistä nostokuntoa kehittävänä harjoituksena, joten keskity hyvään tekniikkaan ja poltteeseen liikkeissä. Ota ensimmäiset kierrokset lämmittelynomaisesti ja rakentele painoja isommaksi kierrosten aikana. Tee kierroksia oman aikataulun sallimissa rajoissa.