For time

• 6 rounds of
  • 8 box step-overs
  • 12 single-arm dumbbell snatches
  • 48 double-unders

♀ 35-lb dumbbell and a 20-inch box
♂ 50-lb dumbbell and a 20-inch box

4 Intervals (ladder format)

800m Run → 1600m BikeErg → 800m Run

– Rest 3:00 –
600m Run → 1600m BikeErg → 600m Run

- Rest 3:00 –
400m Run → 1600m BikeErg → 400m Run
– Rest 3:00 –
200m Run → 1600m BikeErg → 200m Run

Run pace. Aim for runs to be at 3-5k pace (start at around 5k pace and build up as distance gets shorter IF you feel like you can).

Overview. This session continues to develop the ability to run consistently after the bike, but now with more variety and total volume. Intervals are longer now but the descending ladder format should allow you to keep your run pace (or even push a bit faster on the last ones).
Intent. Hold your 5k (or slightly faster in later ones) run pace across different interval lengths and learn how to control BikeErg effort so it doesn’t compromise the second run. The goal is consistency in pacing, not crash-and-burn. Aim for each interval to be executed with quality, not just the first one.
Effort. Run at 3-5k pace, keeping both runs in each set within a few seconds of each other. The BikeErg should feel controlled, around 85–90% of threshold, with a smooth cadence. The 3:00 rest is enough to reset but not to fully recover = disciplined pacing is key.
Feel. Expect the first 50–100m of each run to feel heavy from the bike before your stride settles. Breathing will be heavy but controlled, with a steady burn in the legs that remains consistent across sets. The intervals should feel demanding but repeatable.
Adaptation. Improve blood flow redistribution when shifting from bike to run, reinforce efficient run mechanics under fatigue, and build the ability to sustain even pacing across repeated transitions. Keep building your specific work capacity.

JERK

A) WU

2-3 Sets Of 5: Press From Split Position
2-3 Sets Of 3: Tall Split Jerk (From Toes)

B) Split Jerk Cluster Sets

• 5 Cluster Sets Of: 1.1.1.1 (4reps)

*Eli ykkösinä ja lepoa 10 sec toistojen välissä.
*Settien välissä 2-3min lebo

Set 1: @60%
2: @65%
3: @70%
4: @75%
5. @75%+

PUSH AND PULL

Amrap 10min:

2-4-6-8-10...
- Bar Dip/Parallette Push Up

1-2-3-4-5-6-7-8....
- Strict Pull Up

-150m Ski between rds-

ACCESSORIES

A) 3-4x For Quality:

• 10 DB Z-Press
• 10-15 Legs Raised Ring Row

B) 3-4x For Quality:

• 10-15 Banded Face Pull
• 10 Lu Raise (2x Plate)

C) Optional 3-4x:

• 10-15 BB Bicep Curl
• 20-23 Banded Tricep Ext

AMRAP30 in teams of 3:
24 step back front rack lunge
36 s.a. devil's press
48 / 36 cal row (sekatiimit: miehet 16cal, naiset 12cal / hlö)
- rest 60s between rounds

Jos osa joukkueesta haluaa tehdä WOD-version, he voivat tehdä enemmän toistoja (WOD-versiota tekevien toistomäärät kuten WODilla).

HUOM! Voit tehdä kumman tahansa version päivän treenistä kaikilla tunneilla.

Maastaveto 2x6x70%

Etukyykky 3x6 (60-65-70%)
-etukyykyn maksimista

SitUps 5x10
-lisäpainolla

For time

• 400-meter run
• 5 wall walks

Lunges 4xsets
6 reps (3/leg)

Snatch

A) WU 3-4 Rounds:

• 5 Snatch Pull + 5 Hang Muscle Snatch + 5 OHS
• 5 DB Squat Jump

B) Lifting Tosijjaa

B1) 2 Sets Of:

• 3 Squat Snatches (1.1.1) @70% 1RM *rest 90s between sets

B2) 2 Sets Of:

• 2 Squat Snatches (1.1) @75% 1RM *rest 90s between sets

B3) 2 Sets Of:

• 1 Squat Snatches @80%+ 1RM *rest 90s between sets

OHS

• 2x5 @75%
• 2x3 @80%

*rest 2min between sets

Metcon

5 Sets Of:

• 20 T2B
• 10 Double DB Box Step Over 2x35lbs
• 20 WB
• 10 Double DB C&J
• 15 Cal Row

*rest 2min between sets

Row Intervals

60s on/30s Off X8

• Row

*Rest 5min after 8 sets and repeat (16x total)

IGYG 30 min AMRAP

1000 m row
30 pull up burpees
40 m single arm OHS DB walking lunge (15/22,5kg)
50 wall ball (14/20lbs)
20 TTB