Threshold Run

A) 10min Z2 WU

B) 5 Sets Of:

• 1km Run (VK)
• 500m Easy Recovery Jog

4 rounds:
3 min row or run for calories
2 min single DB box step-overs (24″/20″)
1 min burpees

2 min rest between rounds.

“Mikko Triangle” – EMOM 40:00 (10 rounds)

1) Air bike for calories
2) Row for calories
3) SkiErg for calories
4) Rest

Score. Your score is the total calories hit on each minute.
Pacing. The aim is to stay consistent on each machine and hit the same calories each round.
Intent. This is a test of your durability and aerobic foundation. Set a challenging, yet realistic target calories (aim to progress by 1-3 cal/minute from 8-weeks ago when we last tested this) and hold on. You should have a good idea of what’s doable if you’ve been hitting the EMOM sessions weekly.

Every 4 min x 10 sets:
250/200 m row
5 pull ups
10 wall balls
15 sit ups

A: Broad jumps 6x3
B: Hang Power clean 3-2-1-1-1-1-1
C: Deadlift 3x5
D: Bench Press 3x10
E: SA DB rows 3set/arm
F: SA Cable Shoulder flys 3set

Every 3 min x 12 sets:
1st 60 s bike + 60 s burpees
2nd 60 s row + 60 s double unders
3rd 60 s run + 60 s alt DB power snatches 30/20 lb

5 rounds for max calories/reps:
• 1 min: Max Row (calories)
• 1 min: Max Wall Balls 20/14#
Goal: 170

Front squat 5x3
Rest 2-3 min

Deadlift 6 RM

For time:

Partition as you like:
100 wall balls 9/6 kg
200 KB swings 24/16 kg
3,6 km hill trail run or 300/240 cal row