Choose one of the options for the day

A) Option 1 – Fast finish long bike
1 – 2hr Bike @ base* + fast finish**

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

** Build up pace progressively over the final 15:00-25:00 of the ride. Make sure the total time spent on “base” pace (see above) is at least 45:00

– Keep the session to 1-1.5hrs if on a BikeErg and 1-2hrs if biking outside

Option 2 – Fast finish long run
8 – 13km Run @ base* + fast finish**

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

** Build up pace progressively over the final 2.5km. Make sure the total time spent on “base” pace (see above) is at least 45:00

– Aim for 50-70 minutes of running

Deadlift

3 x 3 @ 84+% (1-2 RIR), rest 3:00 between sets

– Do your first set @ or around 84%1RM deadlift, then build up (sticking to RIR) if you can over the remaining sets.

Kuntoportaissa harjoittelua

Sumo mavea 3 sarjaa 6 reps

STRENGTH

Every 3:00 x 4 sets (RPE 7)
8/8 Tall Kneeling Single Arm DB Press *1s hold at lockout
8/8 Single KB Kickstand RDL with rotation

WOD

For Time:
400m Run
40 Dual DB Front Rack Squats @2x12,5/7,5kg
35 Ring Rows
30 Alternating Dual DB Reverse Lunges @2x12,5/7,5kg
25 Jumping Pull-ups
200m Run
TC:13 min.

Rx+: DB@2x20/12,5kg,
Heavy ring row, Kipping Pull-up instead of Jumping PU

ACCESSORY

2x
8/8 Side plank Clamshell

6 – 8 Intervals

A1. AMRAP 2
20/15 (cal) Air/Echo bike
+
AMRAP in remaining time
8 DB Snatches, alt @ 32.5/22.5kg (70/50lbs)
8 Handstand push ups

– Rest 1:00 before A2 –

A2. AMRAP 2
20/15 (cal) Row
+
AMRAP in remaining time
3 Wall walks
45 Double-unders

– Rest 2:00 before A1 –

Flow. Alternate A1 / A2

Number of intervals. Only do the final intervals IF you can still match your / get close to your previous pace

Pace. Remember that you have 6-8 intervals to get through. That in mind, you’re looking for a hard pace that you can still recover from in those 1:00/2:00 minutes between intervals. If you can, aim to keep everything unbroken and use the transitions and machines to control the pace.

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.

Feel. Your effort will increase as you get deeper into each interval (but aim to keep your pace).

Debrief.
– How was your pace in each interval? How about on the repeat of each? Were you able to stay close to same score?
– How were your transitions? Did you keep moving through the whole interval each time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Air/Echo bike, Row → any other machine for same calories
DB snatches → 22.5/15kg (50/35lbs), 15/10kg (35/20lbs) DB, slightly heavier weight you can keep cycling
HSPU → Reduced ROM HSPU (ab-mat) → Standing HSPU variation of choice
Wall walks → reduce reps (3)
Double-unders → Speed rope steps → Single-unders

2+2 snatch deadlift+muscle snatch
1+2 Sn pull (straight arms) +snatch
2 clean pause at lift off and knee
3x2+2 Split push press

5 x 5

Clean and jerk, go every 1:00-1:30

3 x 1 @ 70-75%
2-3 x 1 @ 75-80%
1-3 x 1 @ 80-85%

– Build up within the percentage range on each set

E90sec for 6 min:
3 Hang Muscle Snatch