Deficit deadlift 2x4

8x
New start every 4th minute

21/18 Cal Row
15/12 Cal Bike
9/6 Cal Ski

5 x 2 + 15s + 2 x 45-50kg

Voima
E3MOM, 4rds as a superset
2xDB Shoulder press 8-10
Renegate row 8-10

Metcon
30-20-10reps for time
DB Push press
DB Goblet squat/Air squat
Jump/step over DB

Korkea veto + tempaus + vala

A)
16min ajan
2 min juoksu/kone
10 Maastavetoa 70/50
2min Juoksu/Kone
12m Askelkyykkykävely 2x kp/kk
RPE 7-8

B)
4x4min ON/ 2min OFF
1)
12m Burpee boardjump
9/12 Cal
2)
200m Juoksu
15 KK-heilautus
RPE 8-9

C)
Jähy loppuaika
3min easy kone
5+5 Lonkat ja kierto
Rento roikunta submax
RPE 4-5

Run intervals

8-12 x 400m @ 5k pace

– Rest 1:00 between intervals –

5k pace. Use your pace from the 5k time trial from last week. If you didn’t do the 5k, aim for a hard but repeatable (emphasis on repeatability) pace. It’s better to start a bit too slow and build up rather than start too fast and fade out.

Number of intervals. Start with a number of intervals you can finish well. Only go past 8 if pace and mechanics stay consistent.

SESSION NOTES
Overview.
Classic 400m repeats at 5k pace. The goal is not to sprint the reps, but to build controlled speed and repeatability at a pace you could hold for a hard 5k effort.

Effort.
Work at RPE 8-8.5/10. Each 400m should feel strong and purposeful, but not like a max effort. The 1:00 rest is short enough that fatigue will build, so the first few reps should feel controlled. If you cannot hold 5k pace without forcing it, stop at the lower end of the range.

Feel.
The first 3-4 reps should feel smooth and almost too manageable. The 1:00 rest is just enough recovery to keep quality high, but not enough to feel fresh. While these will get hard, especially as volume accumulates, you should stay in control throughout.

Adaptation.
Develops 5k-specific speed, pacing control, and repeatability. These intervals improve your ability to hold a hard race pace with short recovery, while keeping efficient mechanics as fatigue builds.

Execution notes.
Use the first rep to lock into pace, not to test your fitness. Keep each 400m within a tight range rather than chasing one fast rep. Walk or easy jog during the 1:00 rest, then start the next rep on time. Stop the set when pace drops or form changes.

Debrief.
– How consistent were your 400m splits?
– Did the first few reps feel controlled enough or did you get carried away?
– On which interval (if at all) did the pace or your mechanics start to change?
– What went well and what do you need to work on for next time?

Movement options.
If running is not an option, you can do 500m Row or SkiErg repeats OR 1000m BikeErg repeats with the same structure (5km pace for Row/ski and 10km pace for bikeErg).

Partner wod (YG,IG)

8 rounds for time
6 Target Burpee - P1
8 Hanging Leg Raise - P2
12 Air Squats - P1

• P1 starts working, P2 rests. When P1 finished P2 coninues with the next movement and P1 rests.
• round: P2,P1,P2 and so on
• same pattern continues for the next stations

Rx+: Target Burpee=Burpee Pull-up
Toes-to-bar

2' Rest

8 rounds for time
6 Jumping Pull up - P1
8 KB SDLHP @16/12kg - P2
12 Lunges - P1

Rx+: Kipping Pull-up, KB@24/16kg

2' Rest

8 rounds for time
6 Incline Push up - P1
8 KB Squat Clean @1x16/12kg - P2
12 Abmat Sit-up - P1

Rx+: Push up, KB@24/16kg

TC: 33 mins.

As many Reps as possible in 11 minutes of :

Row 21/17 Calories
20 Sit-Ups
10 KBS 24/16kg

rest 1:00 between rounds