Alternate B1/B2

B1. DB Bench press – 3 x 12-15 @ RPE 7 (3 RIR), rest 1:00 before B2

B2. Single-arm DB row – 3 x 8-12/side @ RPE 8 (2 RIR), rest 2:00 before B1

RX
10 rounds for time with a partner:
16/20-cal row
20 single-arm DB cleans (15/22.5 kg)
—partners alternate full rounds

INTERMEDIATE
10 rounds for time with a partner:
14/18-cal row
20 single-arm DB cleans (10/15 kg)
—partners alternate full rounds

BEGINNER
6 rounds for time with a partner:
11/15-cal row
20 single-arm DB cleans (5/7.5 kg)
—partners alternate full rounds

Run intervals

4 x 1200m @ 5k pace

– 1:30 rest between repeats –

Overview. We are progressing from 800m to 1200m repeats @ 5k pace with slightly longer recoveries. You’ll need to maintain your 5k pace for twice as long as last week so these will feel harder.
Adaptation. Improve aerobic capacity and running economy at 5k pace. Enhance the ability to sustain faster running speeds and manage lactate accumulation and clearance through high-volume repetitions with short recovery periods.
Pace/Effort. Run each 1200m repeat at your current estimated 5k race pace. This should feel challenging yet controlled for the duration of the repeat. Focus on hitting consistent times for each 1200m.
Feel. Steady during the 1200m repeat. The challenge comes from longer repeat duration and the cumulative fatigue over many repetitions as well as short(ish) recovery, which prevents full recovery and keeps your heart up through the session. RPE will increase from approximately 7/10 to 9/10 throughout the session.

EMOM 40:
Min 1: 5 Strict HSPU
Min 2: 15 Weight Plate Turkish Sit-Up
Min 3: 15 Box Jump Overs 80/60cm
Min 4: 5 Strict Pull-ups

5 x 2

Lämpö 10 min

High bar squat
10-5-3-2-1-1-1-1-1
60-100-130-150-5x170 kg
2 min lepo ykösten välissä

SJMV
8-6-6-6-6
130-4 x150 kg
90 sec lepo sarjojen välissä

Soutu maasta, veto rinnan alle ( räjähtävät toistot )
5-5-5-5
100-3x120 kg

Kulmasoutu, veto lantioon
10-10-10
@100 kg

Lopun kuntopiiri
10 TTB
10 chest to bar

3 rounds
12 suorinjaloin istumaannousu levypainolla
12 punnerrusta (räjähtäviä, rinta käy maassa asti)

For time
- 50 double-unders
- 50 ring dips
- 50 double-unders
- 50 dumbbell box step-ups
- 50 double-unders
- 50 burpees
- 50 double-unders

♀ 35-lb dumbbells, 20-inch box
♂ 50-lb dumbbells, 24-inch box

Deadlift 6x3

3 - 3 - 3+ @70-80-90% (+5kg edelliseen)
laske painot: 90% of 1RM

For time

10 rounds of:

12 cal row
9 burpees
6 sandbag ground to shoulder.
Mandatory Rest 90sec

Sandbag @ 60/40kg