Warm-up:
Easy BikeErg ja paikkojen availut (10 min)

AMRAP 45 min:
1000 m BikeErg (100m = 1 Rep)
500 m RowErg (50m = 1 Rep)
10 burpee over rower
10 box over jump
10 toes-to-bar

Pidä tahti rauhallisena. Tee koko ajan.

For time:
Run 9 km

5 rounds:
• 4 Deadlifts
• 4 Front Lunges
Start around 30% of 1RM Deadlift and Lunges. Increase weight by 10% for Deadlifts and 5% for Lunges each round to finish around 70% of 1RM Deadlift and for Lunges. If you hit failure, decrease the weight and continue at that last successful weight for remaining rounds.
Front lunge weights in the comments.

Every 90 sec for 8 rounds:
• 6 Deadlifts 225/155#
• Max Burpee Box Jumps 24/20”
Goal: 80 burpee box jumps (averaging 10 reps per round).

Assault bike

30' AMRAP
30 DU
200m row
10 burpee box jump over
5 man maker @2x20/12.5kg

50 minutes of

2 Rounds :
3 + 3 World Grates Stretch
3 + 3 Windmill
10 + 10 Scorpions
0:30 + 0:30 Triceps Stretch
Remaining time :
10 Incline Reverse Flyers
5 - 8 Jump to box or plates / rubber mats
10 Pull-Overs
0:20 Wall facing HS Hold
3-4 Min Cardio

4 rounds

15 GHD
8 push jerk/ 35 kg

3 Sets of

5-7 x 1:00 work / 0:30 rest

– Rest 3:00 between sets –

Set 1 – Air/Echo bike
Set 2 – Row
Set 3 – SkiErg

Number of intervals in a set. You should have at least 1 interval in reserve (IIR) on each set (this means you could have maintained the same pace for one more interval if you had to). A good way to approach this is to have 3 IIR on the 1st set, 2 IIR on the 2nd set and 1 IIR on the final set. Only complete the final 3 intervals in a set IF you can still maintain your pace/power.

SESSION NOTES
Overview. Another variation on classic “Ronnestad” short Vo2max intervals to progress from last week. Just like previous weeks, you’re going for a hard, repeatable (about 6:00 max effort) pace. The first set might still feel pretty manageable, but things will get hard from the 2nd set (and if not, you’re not going fast enough).

Short recoveries between the intervals help your body clear (utilise) some of the accumulated lactate from the muscles.

Effort.
Work at RPE 8.5–9.5/10. Set 1 should finish with about 3 intervals in reserve, set 2 with about 2 intervals in reserve, and set 3 with about 1 interval in reserve. You should always feel like you could complete at least one more interval at the same pace. If power drops, cadence falls apart, or technique changes, stop the set rather than forcing extra reps.

Feel.
The first few intervals should feel controlled, but the short rest catches up quickly. Breathing rises and stays high as 30 seconds is not enough time to recover fully. The bike is the hardest but also first set which should make it manageable. Row and Ski are not quite as bad in themselves but fatigue and discomfort will accumulate across the sets.

Adaptation.
Develop your aerobic power and fatigue resistance. The short recoveries help keep oxygen demand high while allowing just enough rest to maintain quality output.

Debrief.
– Did you hold the same pace/power across each set?
– How many intervals in reserve did you finish with on each machine?
– Which machine/set was the hardest for you?
– What went well overall and what can you improve next time?

Movement options. You can replace a machine with another one as needed OR can choose to stay in a single machine all the way through (although this will put more emphasis on muscle fatigue)

Warm-up 00:30 / 00:30 x 9:
1) BikeErg
2) feet to wall
3) DB press

EMOM 15:
1) 1 wall walk
2) 3 SHSPU
3) 10 sec Handstand hold

For time:
2 Rounds of:
20 toes-to-bar
10 HSPU
20 DB snatch alt. (22,5 kg)
3 wall walk
500 m RowErg