Ring row 4x15

10 kierrosta vuorotellen parin kanssa

-joku oma taito (esim bar MU kumpparilla tai koittaa saada 2 bar MU )

-2-3 rope climb

10 min EMOM

-parinton minuutti 10-20sek dippipito
-parillinen minuutti 20 sec L-sit roikkuen

AMRAP 12:

10 Pull-ups

8+8 Single Dumbbell hang C&J 22,5/15 Kg

A: 3 Power clean @60/42
B: 4 Front squat @60/42
C: 5 High box jump 80/60cm

Alternate btw a, b and c.

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.

Warm up(10)
10 jax
10 dive bombers
10 plyo jumps
10 plank taps
100m run
10 pass thru
10 halo
10 goodmorning
10 pvc press
:30 pigeon per

Workout(16)
:20 on :20 shuttle runs :20 rest
curl to press
plate hopovers
alt push up
tuck jumps

Finisher
50 leg raises
1:00 min bf stretch

3 rounds:

10 Split Jump + 5 Push-Up + 5 Kangaroo Squat

Shoulder press 3x7 @75%

For time:
20 Burpees
18 Wall balls
16 Hand release push ups
14 Power clean 50/35
12 TTB
10 Box jump
8 Thruster 50/35
6 CTB
500/400m row

10 burpees
15 russian KB swings (20kg)
20 airsquats

Timecap 8mins