Warm-up:
500m easy row
2 Rounds of:
1) 10 Air squat
2) 20 kip swing
3) 10 push-up

EMOM 10 min:
1) 3 C2B
2) 3 kipping HSPU

AMRAP 22 min:
10 wall ball (9 kg)
5 pull-up
10 burpee over target
5 C2B

1 kierros = 30 reps

45min laite

3 rounds

Plate to overhead x 10 / 20 kg
Back squat ( fast) x 10 / 35 kg
Side elbow plank powell raise 10+10 / 5kg

Into

4 rounds

Lateral raise 10 x 5kg
FR lateral raise 10 x 5 kg
Tricep extendion 10+10 5 kg
Side bend with a bb x 30
Abmat x 20

Bench press
10-9-8-7-6-5-4-3

3 sets
10 alt reverse lunge @ tough
Rest 2 min
Same weight all sets.

Run intervals

3-4 x 1000m @ 5k target pace
– Rest 1:30 –

+

4 x 200m @ mile to 800m pace
– Walk 200m for recovery –

5k target pace. Use these 1000m repeats to test out what pace you might be able to hold for a 5km. Do the 1st 1000m at your previous 5k pace, then build up progressively across the repeats until you hit a pace that feels around RPE 8-8.5 for the 1000m.

Mile to 800m pace. You can take either 1600m or 1500m (if you’re more familiar with this distance) as a reference point for the mile. You can run each 200m a little faster than the previous one to build towards a pace you could keep for 800m. If you’re unsure of the pace, don’t worry, the intent is what matters here: These should be progressively faster but not forced repeats to build confidence in your legs, even when they’re tired.

Number of intervals. Start with a number of intervals you can finish well. Only do the final one if pace and mechanics stay consistent.

Overview.5k pace work with a faster finish. The 1000m repeats help you test and refine a realistic 5k target pace for next week while the 200s allow you to work on running mechanics under fatigue. Start the 1000s with a pace you know, and build slightly each set. Choose the number of reps based on quality.

Effort.1000s should build in effort from RPE 7-7.5 to 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 1:30 rest.

Feel.You’re pushing the pace here but should still stay in control, not just surviving the repeats. 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. The 1000m repeats help dial in sustainable race pace, while the 200s build speed, mechanics, and confidence running faster on tired legs.

Execution notes. Build across the repeats only if you feel in control and mechanics stay consistent. Stop at 3 x 1000m if the 4th would turn into forced running.

For the 200s, use mile/1500m pace as the starting reference, then build toward 800m pace if it feels smooth. Think fast but relaxed: tall posture, quick cadence, and loose shoulders.

Debrief.
– What pace felt like a realistic 5k target today?
– Did the 1000m reps get faster without becoming forced or did you get tense when trying to run faster?
– How did your mechanics hold up on the final 1000m?
– Did the 200s feel fast and relaxed, or forced?
– What target pace would you use next week based on today’s session?

Movement options.
If running is not an option, you can do 1000m Row or SkiErg repeats OR 2000m BikeErg repeats with the same structure (5km pace for Row/ski and 10km pace for bikeErg).

100 burpee
100 cal echo

6 Super Sets x 3:30

5-3-1-5-3-1 shoulder press
10-10-10-6-6-6 Ring Rows

4 kierrosta:

15cal hiihto
3 seinäkävelyä
15cal hiihto
12 hspu

AF WEEK 34, Day 1

WEIGHTLIFTING (3/3):
E90-120sec for 3 rounds:

1) Snatch Pull + Hang Snatch + Snatch
2) Hang snatch + Snatch
3) Snatch

Target: Add 2,5-5% compared to last week. Suggested loading (experienced lifters)
Set 1: 75–80%
Set 2: 80–85%
Set 3: 85–90%, then 1–3 additional singles up to 92–95% if technique remains solid.