1) e3:00 x5:
5-5-4-4-3 maastaveto
:30 lepo
12 gorilla row

2) emom12:
1: 24m mixed kuula kanto (12m+12m)*
2: 10 hyvää huomenta @tanko
3: 10 kulmasoutu @tanko

*toinen kuula eturäkki, toinen kuula overhead

E3MOM x4
5 sumo DL
10 leg lowers + 15s hollow hold

Bench press

6 x 3 @ 78-86% (2 RIR)

55%-65%-75%-85%-90%-+95%

Run 3000m for time

• See pacing notes below

Instructions:

– 3000m is 7.5 rounds on a normal 400m track
– If you don’t have the opportunity to run on a track you can also do this on a treadmill, air runner or just outside. If you decide to test outside you should find a set starting point and an end point that is close to 3000m, and as flat as possible.

Overview. The 3K time trial is short, intense, and rewarding. A great test of pacing, control, and finish. Start with confidence, stay smooth in the middle, and aim to finish strong.

You’re not trying to prove anything in the first 400m. Trust your pacing, run with control, and let your effort build naturally. If you’ve trained consistently, you’re ready for this.

Adaptation. Assessment of race-specific fitness: your ability to settle into race rhythm, tolerate increasing discomfort, and execute a strong finish under fatigue.

Pace/Effort. Your goal is even effort with a strong finish, not a heroic first 400m. Think of the 3K as three parts:

First 1000m – Settle into your target pace
Start just a touch slower than goal 3K pace for the first 200-300m, then lock into your rhythm. It should feel strong but controlled: breathing under control, legs turning over smoothly. You should finish this segment knowing you can keep going without red-lining.

Middle 1000m – Hold effort under fatigue
This is the hardest part of the race. Your goal is to not slow down. Expect to feel uncomfortable here: stay upright, focus on breathing, and maintain cadence. Don’t try to push yet, just hold your pace.

Final 1000m – Finish strong, stay “relaxed”
If you’ve paced the first two segments well, you’ll be able to pick your effort up a bit without breaking form. Focus on strong arm drive, quick turnover, and relaxed face/shoulders. No need to sprint early: aim for a steady increase over the last 400–600m.

Debrief. Take 2–3 minutes after the workout to reflect
– How well did you pace the first 1000m? Did it set you up or cost you later?
– Were you able to stay consistent through the middle section?
– Did you maintain form and effort in the final 1000m, or were you just trying to hold on?
– What’s one thing you did really well?
– What’s one thing you’d adjust next time?

The goal of this debrief is to help you understand your race, not just your time. Use what you learned to guide your upcoming runs in this training block.

Week 2
1. Bench Press
2x5 @75%
2x3 @78%
1x3 @80%

1. Back Rack Reverse Lunges
   4x8/8 @rpe7,5

2. Accessory
   3 sets of
   A) 10x dumbbell pullovers
   B) 45” hollowhold
   C) 12x barbell biceps curl

A, Find daily max of the following complex in 12 mins
Push jerk + Split Jerk daily max
- from rack

B,

Partner workout
“Incredible Hulk”
Amrap 20mins
Partner wod
5 Deadlifts @70/47kg
5 Hang Power Clean
5 Front Squat
5 Push press
5 Back Squat
One person completes a full round then switch!
Goal : unbroken each round!

40 min AMRAP YGIG
3 Air Squats
3 Push-Ups
3 Sit-Ups
3 Burpees

AMRAP 10 with Partner ( IGYG )

5 Deadlift 80/60kg
10 Wallball Shots

Bench press 3x6, 1x10