EMOM10
-10 wall ball 9/6kg
-12 plank lateral jumps

2 rest

EMOM10
-15 US KBS 16-20/12-16kg
-20 mountain climber

2 rest

EMOM10
-10 KB SDLHP 20/16kg
-10 burpee over KB

2 rest

EMOM10
-130m skillmill run
-20 walking lunges

BikeErg intervals (Intensive FTP)

5 Sets of

5:00 @ 100-110%FTP20
– 1:00 @ 70-75%FTP20 –

• Use the 1st 5:00 interval to establish a baseline (distance or calories). On the remaining sets, bike until you hit this same target baseline (i.e. if you got 2600m in your 1st set, keep biking @ 110-110%FTP20 on the remaining sets until you hit this same target, before moving onto the slower pace (70-75%FTP20) for the rest of the time until you reach 6:00 and start the next set. Aim to keep the same distance/calories as in the last week’s intervals (now with shorter rest).

Session overview. Week 5 of intensive (shorter and harder pace) FTP intervals. We’ll progress from last week by shortening the rest to 1:00. This might mean you can’t go quite as hard as last week, but do your best to stay close to that pace.
We will push your capacity to endure pace just above your threshold and ability to recover between sets.
These steady efforts will become challenging as you get deeper into each interval; do your best to stay within pace. Note that you might need to stay on the lower end of the %FTP20 range on the work intervals.
The 1:00 recovery interval is short but will help your body clear (utilise) the built-up lactate from the work intervals a little bit. You can pedal anywhere within the range that feels good to you.
If you need to drop this recovery pace to 50-60%FTP20 to maintain the work intervals ( = to recover sufficiently), this is ok (but take a note). Do the recovery interval also after your last set to finish the session.
Adaptation. Improve your muscle endurance, recovery and ability to sustain moderate power output on the bike.
Session RPE/Feel. 8-9/10, you should feel that you could MAYBE 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 your pace). These should start to feel hard by the 2nd interval set.
Pace. Use the % avg. watts based on your Bike power profile. IF you haven’t done the Bike profile, choose a pace that you can repeat for all intervals.

2-3sets:

15-30s chin over bar
15-30s ring support
15-30s hollow hold

*pause 2-3sec in the bottom
2+1@75%, 2+1@80%, 2+1@83%, bs-%, rest btw sets 3min

LÄMMITELY
12:00-15:00 Minuuttia:
:45s Vapaavalintainen ergometri
10 Ilmakyykkyä
10 Istumaannousua
:15s/:15s Sivulankkupito
10 Penkkipunnerrusta käsipainoilla vuorokäsin
5 Leuanvetoa
3-5 Boxille hyppyä

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KUNTOHARJOITUS
30:00 Minuuttia tasaisella tahdilla
25/20 Cal ergometri
20 Ilmakyykkyä
15 Istumaannousua
:30s/:30s Sivulankkupito
20 Penkkipunnerrusta käsipainoilla vuorokäsin
5 Leuanvetoa
:40s Roikunta leuanvetotangosta
3-5 Boxille hyppyä

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HUOMIOITA
Tasalaatuinen, pitempi koko vartalon harjoitus, jossa on tavoitteena pysyä liikkeellä koko harjoituksen ajan. Tarkoitus on kehittää yleistä kuntoa sekä vahvistaa hieman tukilihaksia ja harjoitella boxille hyppyjä.
Hyvin onnistuneen harjoituksen tunnistat siitä, että pystyt pysymään liikkeellä tasaisella tahdilla koko harjoitteen läpi ilman sen kummempaa painetta. Harjoituksen kuormittavuus pitäisi olla matalamman puoleinen, joten ota itsellesi mukava tahti ja keskity tekemään laadukasta liikettä.

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BONUS
HUOM! Bonukset ovat vapaaehtoisia ja ne tehdään tunnin jälkeen omaan tahtiin salin puolella. Ne eivät siis kuulu tuntirakenteeseen

Coepenhagenpito,
3 x :20-30s/20-30s

Kuminauhaleuanveto,
3 x Max toistot (12-20 toiston haarukka)

Accessory 16 minutes of :

10 RDL
14 Biceps Curls w/DB´S, alternating
20 Plate Deadbugs

Rest as needed between movements.

Ride a bike on the road.
Result in kilometers.

Muscle snatch + OHS + Sotts-press
5 x 3+3+3
rest 90s

Hip snatch + Hang snatch + Snatch
6-8 x 1+1+1
rest 2min

Snatch balance + OHS
5 x 2+1
rest 2min

1.4rds for time(2rds each)
A. 36/27cal AB
B. 12 devils presses 2x 15/10kg

TC12

Rest 2

2.4rds for time(2rds each)
A. 45/36cal row
B. 15 t2b/ 25 leg raise

TC12

Rest 2

3.4rds for time(2rds each)
A. 39/30cal ski
B. 20 GHD sit-ups

TC12

*score is total amount of time combined from each section. If section is capped, then 12:00 is score from that section.