Choose one of the options for the day

A) Option 1 – Long bike
1h15min to 1h45min Bike @ base*

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

B) Option 2 – Mixed
For 45, 60, 75 or 90-minutes @ base*
1000m Jog
5000m BikeErg

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

Every 1:30
-10m hsw (mieluusti ub)

Niin pitkään kun jaksaa ok.

Push Press

A) Build Up To Days Heavy 1RM Push Press

B) E2MOM X3

• 3 Push Press @80-85% From 1RM

Push & Pull

4 Rounds:

• 4-6 Rope Pull Up (R Hand Above)

*rest 30s

• 4-6 Rope Pull Up (L Hand Above)

*rest 30s

• 10 Seated DB Arnold Press

*rest 2min

Metcon

4x3min On/2min Off Alternating A&B

A)

• 30 DU
• 6 Burpee Pull Up
• 10m HSW (5+5m)

B)

• 12 GHD
• 8 Double KB C&J @2x16kg
• 6 bMU

Accessories

3-4 Rounds For Quality:

• 10-15 Banded Face Pull
• 10-15 Lu Raise
• 20-30 Banded Tricep Ext

10 rounds
3 Power snatch @40kg
3 Burpees over bar

4 Intervals, alt A1/A2

A1. AMRAP 8
200m Run
8 Thrusters @ 43/30kg (95/65lbs)
12 Chest-to-bar pull-ups

A2. AMRAP 8
20/15 (cal) BikeErg
10 Power snatches @ 43/30kg (95/65lbs)
10 Bar-facing burpees

– Rest 2:00 between intervals –

Overview.
The intent of today’s intervals is sustained hard work. They’ll teach you how to sit in a hard effort and still keep moving. Pace the run/bike and choose movement options such that you can keep moving throughout each AMRAP.

Aim for consistency across the intervals ( = do not push for max score on the 1st one, just to fail the other ones).

Effort.
Work at around RPE 8.5-9/10. These should be hard but still within your control (not just survival). Your second time through each piece should be close to the first.

Feel.
These should feel like steady, hard intervals rather than short sprints. The pace is uncomfortable but you’re in control of it, not just surviving.

Adaptation.
Develop your durability near the top end of sustainable aerobic work. This progression overall is building aerobic power, pacing control, and tolerance to discomfort as we’ve built to 8 minutes over past weeks.

Execution notes.
On A1, run at a pace that lets you pick up the bar straight away. Thrusters should be unbroken if possible; if not, use one quick break and get back on the bar. Break C2B before grip or rhythm falls apart.

On A2, push the bike, but don’t sprint yourself into a slow first set of snatches. Power snatches should be smooth touch-and-go or quick controlled sets. Keep burpees consistent and stay close to the bar.

Debrief.
– How close were your two A1 scores and two A2 scores?
– Which interval was more challenging for you?
– Did your opening pace allow you to keep working for the full 8 minutes?
– What is one pacing or break strategy you would adjust next time?
– What’s one thing that went well and what’s one thing to improve on from this session?

Movement options.
Run → 250m SkiErg or Row
Thrusters/power snatches → 35/25kg (75/55lbs), 30/20kg (65/45lbs), weight you can keep unbroken sets with for most of the time
Chest-to-bar pull-ups → reduce reps (8 or 10) → Pull-ups → Jumping pull-ups → Ring rows
BikeErg → Air/Echo bike, row or SkiErg for same calories

Bulgarian split squat 3x4

4 min

Max meters on SkiErg

MODERATE-HEAVY+ WEEK 4/4

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Do your own 10 min warm-up

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TALL POWER SNATCH + TALL SNATCH + DROP SNATCH *flat feet
2×2× 1+1+1@barbell, rest 2min

SNATCH + SNATCH from KNEE + DIP SNATCH *use straps
1×2× 1+1+2@barbell, 6× 1+1+2@61-64-67-64-67-70%, sn-%, rest 2min

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TALL POWER CLEAN + TALL CLEAN flat feet
2×2× 2+2@barbell, rest 2min

CLEAN + CLEAN from KNEE + DIP CLEAN
1×2× 1+1+2@barbell,
6× 1+1+2@61-64-67-64-67-70%, jerk-%, rest 2min

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SHOULDER PRESS + TALL POWER JERK + SHOULDER PRESS BTN + TALL POWER JERK BTN *BTN=Behind The Neck, tall=flat feet
2×2× 2+2+2+2@barbell, rest 2min

PUSH PRESS + SPLIT JERK + PUSH PRESS BTN + SPLIT JERK BTN *rack/block, split both side 1+1
1×2× 1+2+1+2@barbell,
6× 1+2+1+2@61-64-67-64-67-70%, jerk-%, rest 2min

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video: Dip Snatch

video: Dip Clean

video: Tall power Jerk

video: Push Press Behind the Neck

video: Split Jerk Behind the Neck

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4min CORE TABATA 0:25 work, 0:05 rest, 2 rounds
1. CRUNCH
2. SIDE CRUNCH
3. SUPERMAN ROW
4. SIDE CRUNCH

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video: Crunch
https://www.instagram.com/reel/DOD35A3j8uk/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

video: Side Crunch

video: Superman Row

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EXTRA ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

2-3 rounds

10× Triceps PUSH UP
10×/side DB CHINESE ROW *heavy load

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video: Triceps Push Up

video: DB Chinese Row 0:20
https://www.facebook.com/chineseweightlifting/videos/1044664395655131/

EMOM 10-12 (0:40 work / 0:20 rest)

1) Handstand push-ups*
2) Single-leg squats, alternating

Choose a variation that is challenging but where you can do consistent sets through the EMOM. See movement options below

Bench press 8-5-3