4 Intervals

A1. AMRAP 8
800m Run
1600m BikeErg
Row for calories in the remaining time

A2. AMRAP 8
800m Run
60/45 (cal) Row
BikeErg for calories in the remaining time

– Rest 2:30 between intervals –

Flow. A1-A2-A1-A2

Overview. Mixed aerobic intervals pairing sustained running with bike and row efforts. Each 8-minute piece builds cumulative fatigue in the legs and lungs, challenging you to stay efficient under a steadily rising heart rate. The aim is to keep split times tight across intervals, smooth transitions, controlled breathing, and repeatable power output.
Effort. Work around 8.5/10 intensity. Push the run at a strong but manageable pace, then settle into consistent strokes or cadence on the machines. You should finish each interval breathing hard but able to match or slightly improve the next effort.
Feel. Expect heavy legs and controlled discomfort through the second half of each piece. Recovery between intervals will feel short, so use the early minutes of each round to reestablish rhythm before pushing.
Adaptation. Develop aerobic endurance, pacing control, and fatigue resistance in mixed cyclical work. Train the ability to maintain steady mechanics and power.
Debrief. Take 2–3 minutes after the workout to reflect
– Were you able to maintain consistent effort across the intervals.
– Did your pacing on the runs set you up well for the machines?
– How long did it take to regain rhythm after transitions?
– What small adjustment would help you sustain power more evenly next time?

Movement options. You can sub any of the machines where needed

EMOM 24
1) 5 power snatch
2) 12 cal bike
3) round of cindy
4) rest

30 min

• 1 min erg
• 10 burpees
• 3,6,9,12,15… Medball cleans

"Havana" Benchmark WOD in pairs

Split as needed
25' AMRAP
150 DU
50 push up
15 power cleans @ 60/40kg

Barbell Cycling

5 – 3 – 1 of each @ empty barbell
Hang muscle snatch
Behind the neck snatch grip press
Overhead squat
Hang power snatch
Snatch balance
Hang squat snatch

Clean + Front squat + Jerk

7 to 10 x 1+2+1 @ 68+%1RM CnJ, Go every 1:30-2:00

Deadlift

• 3 Reps @85%

*rest 2min

• 3 Reps @90%

*rest 3min

• Max Reps @75%

Easy Metcon tunnustele vähän

EMOM 12:

• 3-5 Wall Walk
• 8 Heavy DB Snatch @50lbs
• 45s Ski Erg

Accessories

A) 3x For Quality:

• 10 Banded Hip Ext + 30s Hold
• 45-60s SB Bearhug Hold

B) 3x For Quality:

• 10/10 KB Side Bend
• 20-30 Russian Twist w/plate
• 10-15 Strict T2B/Knees to Elbows

A)
3 rounds for quality
5x ( front rack reverse lunge left+ thruster + front rack reverse lunge right + thruster )
12 gorilla row (not alternating )

B)
AMRAP 13’
3-6-9-12….
double KB swing
double KB dead clean
double KB front squat
burpee over the KBs

C)
EMOM 6’
1: 12 crush grip biceps curl
2: 5/5 KB push / pull in plank

2-3 Rounds @ RPE 8 (2 RIR)

8-12/side Box step ups
8/side Single leg deadlifts
8/side Copenhagen plank lift-offs