Warm-up
500 m soutu
Paikkojen availut
Kip swing

EMOM 12 min:
3-5 C2B

AMRAP 20 min:
5 C2B
10 wall ball
10 burpee

1 kierros = 25 toistoa

AF WEEK 33, Bonus Workout, Engine

CONDITIONING:
E3MOM for 4 rounds (48min):

1) 400m Run
2) 500/400m Row
3) 1000/800m Bike
4) 500/400m Ski

Target: sub 2min rounds with sustainable pace.
RPE 3-4 when working.

DELOAD WEEK

Outdoor workout

For time in two person rotation
400m dumbbell farmer's carry 2x22,5/2x15kg
1600m run

*One athlete starts from the carry and the other from the run. When both have completed their starting task, switch and do the other one.

B) 3 rounds
10+10 dumbbell side bends
20s+20s side plank holds

*You go, I go with a training partner.

Paused front squat

4-6 x 3 @ 72+%, go every 2:00-2:30

Start @ 72%1RM front squat then build up over the sets IF moving well
– Pause for 2 seconds at a depth that is below parallel but not so deep that you lose tension in your leg and trunk muscles.
– Drive up aggressively through the full range on the way up on each repetition

Run intervals

3 x 1600m @ 5k pace

– Rest 3:00 between repeats –

5k pace. Use your pace from the 5k time trial from the previous block. 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.

Overview.Progressing from the previous week to now 1600m repeats at 5k pace. As the distance starts to get longer now, it becomes even more important to be disciplined with pacing from the start.

The 200m repeats are similar to the last block but you can build from a mile to 800m pace this week.

Effort.1600s at RPE 8-8.5/10. These should still feel strong and controlled, not like a time trial. You should finish each rep knowing you can repeat the same pace after 3:00 rest.

Feel.Just like last week for the 1200s, the 1600s should feel like controlled race-pace work. You are running hard, but you should not feel like you’re pushing the pace from the start. The first half of each rep should feel controlled; the second half should take more focus to hold the same pace.

Adaptation.Develops 5k-specific pacing, aerobic strength, and fatigue resistance.

Execution notes.Know your target splits before starting. Keep the first 400m of each 1600 under control, settle through the middle, and avoid forcing the final 400m just to save the split.

Debrief.
– How consistent were your 1600m splits?
– Did your pace feel controlled or forced?
– 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 1800m Row or SkiErg repeats OR 3600m BikeErg repeats with the same structure (5km pace for Row/ski and 10km pace for bikeErg).

Build up to a heavy set

30 min

• 1 min erg
• 5 Thrusters 2x17.5kg db
• 10 burpees

EMOM 12

Minute 1 : Air Squats
Minute 2 : Deadlift 80/60kg
Minute 3 : Bar Over Burpees
Minute 4 : Rest

Every 6 mins x 5 sets

400m row
30m sandbag carry @45/30kg
20 Renegade row (10/10) @2x20/12,5
10 DB thruster @2x20/12,5
Remaining time is rest!

Goal : sub 5 mins each Set !

WU: 12 x 30s on / 15s off:
1. row or ski
2. crab walk
3. supinated ring row
4. bear walk