BikeErg Interval

5x (2 Min 30 Sec Easy (65-70 RPM), 30 Sec Sprint)

-Rest 2 Min-

5x (2 Min 30 Sec Mod (75-80 RPM), 30 Sec Sprint)

-Rest 2 Min-

5x (2 Min 30 Sec Mod (75-90 RPM), 30 Sec Sprint)

5 rounds for quality:
15/12cal AB
30m Dual KB Farmers Carry 2x32/24kg
1 Legless Rope Climb 4m

A,
Sumo Deadlift 3-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

Build up to a heavy set of 3 and back off to a heavy set of 10.

B,
5 rounds for time of:
15/13 Bike Calories
12 Ring Push-ups
9 Overhead Squats, 61/43kg

Goal
Sub 15 min

C,
3 rounds for quality of:
Bottoms-up Kettlebell Carry, pick load, 15m
10 Prone Snow Angels

Bottoms-up Kettlebell Carry- moderate

5 rounds for time:
30 DU
15 T2B
10 WB 9/6kg
5 Wall Walks

Deadlift 2 RM, then 3 sets with 75% (choose reps)

Chest to bar
6, 5, 4, 4, 3
- this is strict c 2 b
- if using bands make sure to be progressive
- rest as needed b/w sets (2min or so is good)

3 rnds
1 min of row
12 alt. step back lung (gobbled 20kg)
20s. wall facing HS hold
3 dept jumps
5 jerk balance

---

Jerk
Spend 7-10 min finding
Heavy 5r
Spend 7-10 min finding
Heavy 3r
Spend 7-10 min finding
Heavy 1r

Viikko 52
Treeni 1
Warm Up
2 rounds
2:00 Cardio
5 inch worm with push ups
10 scapula pull ups
5 kip to swings
5 kip knee raises
10 ring row
10 kb tater (kbs+goblet squat)

Strenght
Bench Press 10+8+6+3x4 reps
go every 2-3 minutes

Metcon
18-12-6 reps
DB Snatch
9-6-3 reps
Burpee over db (facing)
rest 1:1 and repeat or alt time with partner

Accessory Work
2-3 rounds
24-32 weighted russian twits
8+8 half kneeling arnold press
8+8 Single arm db row (1 sec pause at top)
rest 1-2 min

Wave #1
Set #1 – 6 Back Squats @ 66% of 1RM Back Squat
Set #2 – 4 Back Squats @ 71% of 1RM Back Squat
Set #3 – 2 Back Squats @ 76% of 1RM Back Squat
Wave #2
Set #4 – 6 Back Squats @ 71% of 1RM Back Squat
Set #5 – 4 Back Squats @ 76% of 1RM Back Squat
Set #6 – 2 Back Squats @ 81% of 1RM Back Squat
Wave #3
Set #7 – 6 Back Squats @ 76% of 1RM Back Squat
Set #8 – 4 Back Squats @ 81% of 1RM Back Squat
Set #9 – 2 Back Squats @ 86% of 1RM Back Squat
10-Rep Front Squat
Set #10 – 10 Front Squats @ 58% of 1RM Back Squat

Assault/echo Bike

20 / 17 cal 19 / 16 cal 18 / 15 cal 17 / 14 cal 16 / 13 cal 15 / 12 cal

*Rest for as long as the bike took you.

*Goal is to keep the time the same or faster than the previous round