In a 15-minute window

BikeErg for distance*
* Every 3-minutes (0:00 / 3:00 / 6:00 / 9:00 / 12:00):
5 Hang power snatches @ 61/43 kg
10 Bar-facing burpees

– Rest 5:00 before part B –

In a 15-minute window

BikeErg for distance*
* Every 3-minutes (0:00 / 3:00 / 6:00 / 9:00 / 12:00):
5 Overhead squats @ 61/43 kg
10 Toes-to-bars

– Rest 5:00 before part C –

In a 15-minute window

BikeErg for distance**
* Every 3-minutes (0:00 / 3:00 / 6:00 / 9:00 / 12:00):
7 Thrusters @ 61/43 kg
2 Rope climbs

• You can replace this bike with a ski if you want ** You can replace this bike with a row if you want

?ace. The overall intent is to move fast in the “buy-ins,” then maintain a steady, hard pace on the bike (or other machine if you choose). Aim to stay close to your FTP20 pace from the bike profile (or pace you think you could keep for 20:00 max effort on the bike. With the intervals being 15-minute each, it’s likely you’ll need to back-off a little from this pace to stay consistent.
Adaptation. Improve your ability to change paces (from buy-in to bike), build your bike-specific endurance, and improve your body’s ability to transport and utilise oxygen efficiently.
Feel. The buy-ins should get your HR up, effort will increase as you get deeper into each interval (but aim to keep your pace). These should get hard on the final 5:00 (or so) of each interval.

Barbell → 52.5/35 kg or 43/30 kg, weight you can stay unbroken with.

Wu×2
Hand raises
I ×10 Y×10 T×10
Arm sircles ×10
Sholder shrug
10/10
T-shape arm sircles
10/10
T-shape arm rotations
10/10
Bird dogs ×10
Hip circles
10
Knee circles
10
Ankle circles ×10
Straigt leg rises ×10/10
Hip circles on floor×10/10
Cat & cow ×10

A.1) Snatch
60%×2 70%×2 80%×2 85%×2(×2)

B.1) Clean & Jerk
60%×2+2 70%×2+2 80%×2+2 85%2+1×2

C.1) Snatch pull
3×2 @105%

D.1) Front squat
60%×2 70%×2 80%×2 85%×2(×2)

E.1) Press
3×3

Amrap 14 mins
200m run
Kb snatch 4-8-12… *
12 wall ball @9/6kg

*split evenly (4=2/2…) @24/16kg
Reps of Run and wb don’t change but KB snatches are increasing by 4 reps each round!

REST 3 mins

Amrap 14 mins
5 burpee pull up
[Goblet lunge L+R + squat ]x 5 set
Double under 20-30-40-50-60…etc
200m run

Increase Du by 10 reps each round!

4 Intervals

AMRAP 5
200m Run
10 Deadlifts @ 83/63
10 Handstand push-ups

AMRAP 5
20/15 (cal) Echo bike
15 Box jump overs, 24/20″
10 Pull-ups

– Rest 3:00 between intervals –

Pace. The overall intent here is fast, repeatable pace on each interval. Start hard but settle into your 5m pace after the 1st run/air bike. Your goal is to keep moving the whole 5-minutes each time with only rests being the transitions or rest between sets of the same movement.
Session RPE. 9/10, you should feel that you could MAYBE do one more interval at the end if you absolutely had to (maintaining your pace).
Adaptation. Improve your aerobic capacity in a sports-specific context.

4 sets:
10 Prone Incline Barbell Curls
- Rest 1:00-1:30 btw sets

4 sets:
10 Arnold Press + Skull Crushers
- Rest 1:00-1:30 btw sets

-25cal / 17cal ski OR 29/20cal row (18-22spm) OR 34/25cal bike

-10 t2b / 14 kipping leg raise

5x 2
*2min rest
*build to heavy

5 sets:
10 Diamond Push-ups
- Rest 1:00-1:30 btw sets

3 Rounds:
15/12cal Row
15 Banded Bicep Curls (light band – fast reps)
15/12cal Ski
15 Banded Tricep Ext. (light band – fast reps)

-into-

3 Rounds:
10 Alt. V-ups
20 Lying Heel Taps
10 Leg Raises