1) E3:00 x4:
6+6 yhdenjalan askelkyykky
12 vuorokäsin pystäri @istuen

2) E5:00 x4:
20 cal soutu/ fillari ->vaihtele
15 vauhtipunnerrus @tanko
12 takakyykky @tanko

Pull ups
1-2-3-4-3-2-1

Rest as needed

EMOM10:

A) 10 Ring row
B) 10 Bent over row

Etu kyykky 2x3

10 RFT

• 2 min erg
• 15 KB swings

Snatch

A) E75SEC X12 (4 waves)

1: 1 Power Snatch @75-80%
2: 1 Power Snatch @80-85%
3: 1 Power Snatch @85+ %

B) Snatch Pull

• 4x2 @105%

*Rest 2-3min between sets

Back Squat

Cluster sets:

• 2.2.2 Back Squats @75%

• 2.1.1 Back Squats @80%

• 1.1.1 Back Squats @85%

• 1.1.1 Back Squats @90%

*rest 20s between clusters and 3min between sets

Accessories

A) 4 Rounds Of

• 45-60s SB Bearhug Hold rest 30s
• 10-15 Heavy KB Swing rest 30s
• 10-15 No feet BB Muscle Snatch rest 2min

For time

1600m Run
800m SkiErg
40m DB walking lunge @ 1 x 32.5/22.5kg (70/55lbs)
30m Burpee broad jumps

1200m Run
800m Row
40 Wall balls @ 9/6kg (20/14lbs), 10′
30m Burpee broad jumps

800m Run
40m DB walking lunge @ 1 x 32.5/22.5kg (70/55lbs)
40 Wall balls @ 9/6kg (20/14lbs), 10′
30m Burpee broad jumps

Time cap. 40:00

Pace. The aim is to get through the workout at a pace where you don’t have to stop (beyond strategic breaks) anywhere. It’s ok to start easier on the 2nd and 3rd runs but aim to get back to speed after about 200m latest. Don’t hesitate to break the wall balls up a bit as needed but keep the lunges unbroken. Steady work through the burpees.

Session RPE. 8/10, you should feel tired but not exhausted at the end of the workout

Intent. The running mixed focused conditioning sessions in this block will build your engine and specifically improve your running in workouts.

Adaptation. Improve your capacity around your lactate threshold (think: improve your long, sustained sports-specific performance) and running capacity in workouts specifically.

Debrief.
– How was your pacing? Were you able to maintain your run pace?
– How was your set breakdown on wall balls and rings?
– What two (2) things can you be proud of in this session?

Movement options.
Run → BikeErg 3600/2400/1600m
Row/SkiErg → Any other monostructural movement
DB Walking lunges → 27.5/17.5kg (60/40lbs), 22.5/15kg (50/35lbs)
Wall balls → lighter ball

Engine

EMOM 35:

1: 11 cal Echo
2: 8 Thruster + 30 DU
3: 11 cal Ski
4; 8 Sumo dl High Pull + 8 Bar Over Burpee
5: Rest

Bar @30kg

Core

Tabata (8x20s on/10s off = 2 rounds)

1. Heel Touches
2. Russian Twist (ei lisäpainoa)
3. Flutter Kicks 4: Hollow Hold

-wall walk
-T2B, toes to rings / gymnastics complex: t2b, pull up, BMU

5 Rounds for time: 


15 KBS 16kg

15 Box jumps 

3 min Runner
15 Burpees

15 Wallball shots

Timecap: 45 minutes