LAJI 1
FOR TIME:

800M RUN

50/36 CAL BIKE

50/36 CAL ROW

TC 8MIN

• Molemmat urheilijat juoksevat 800m matkan, mutta pyörän ja soudun saa jakaa keskenään, miten haluaa mutta vain yksi voi suorittaa kerrallaan (I GO YOU GO).
• Jos aikaraja tulee vastaan eli 8min, jokainen toisto mitä jäi tekemättä, merkataan lopputulokseen + 1 sec.

14 min AMRAP:
• 14 cal Row
• 14 Kettlebell Snatch 53/35#
• 14 Chest-to-bar Pull-ups
Alternate arms as desired for the KB Snatches. Goal: complete 4 rounds. To achieve this, you’ll need to complete each round in under 3 min 30 sec.

Tempaus 2 stopilla
Tempaus 1 stopilla
Tempaus ykkösiä
30kg saakka

Rive 2 stopilla + työntö
Rive 1 stopilla + työntö
Rive + työntö
55kg saakka

Sumomavet x 3
104kg saakka

Plus core

4 x 5

For time

• 30 GHD hip extensions
• 25 GHD sit-ups
• Max-reps box jumps

Rest 2 minutes between rounds.

Week 7/18: 5/3/1 EMOM
10 min E2MOM:
• 5 Bench Press
• 5 Bent Over Barbell Rows
Start with 50% of 1RM and increase by 5% each round to finish around 70%.

4 min

Max meters on SkiErg

Alternate A1/A2

A1. Bench press, rest 1:00 before A2
Build to heavy 3 (H3) @ RPE 8
+
3 x 6-8 @ 80-95%H3

A2. Strict chin up, rest 2:00 before A1
Build to heavy 3 (H3) @ RPE 8
+
3 x 6-8 @ 80-95%H3

– Build to heavy 3 (H3) @ RPE 8
– Once you’ve hit your heavy 3, perform 3 back off sets of 6-8 reps @ 80-95% of your H3

3 or 4 Rounds, Rotate through stations, go every 2:00

1) 4-8 SB over the shoulder @ 68/45kg (150/100lbs) + 1 set Strict HSPU
2) 22-30/16-24 (cal) SkiErg
3) 20-40m (10m segments) Sled push/backwards drag
4) 300-400m Row
5) 12-15 DB Bench presses + 1 set Toes-to-bars*
6) Rest

This is a single unbroken set for reps on HSPU and toes-to-bars
Set TRX or rings on the sled to drag it backwards (walking backwards, not arm-over-arm). This should be fairly heavy.
Challenging weight you can do for 15 reps at least on the 1st round and at least 12 reps on following rounds, e.g. 2 x 22.5/15kg (50/35lbs)
Flow. 1st 2-minutes: SB over the shoulders + HSPU, next 2-minutes: SkiErg, etc. There is a 2-minute rest at the end of each round (station 6).
Number of reps. Pick a repeatable, challenging target on each station
Number of rounds. Only do the 4th round if you’re confident you can still maintain the same effort/reps.

Overview. 2-minute stations mixing conditioning and muscle endurance. The focus is on building work capacity and “grit” rather than pure conditioning. The aim is to complete the work in each window, in no longer than 1:30-1:45, leaving at least 0:15 to transition. Use the 1st round to set a target for each station.
Effort. RPE 7.5–8/10, pushing closer to 9/10 towards the end. This should get hard but not be an all out effort. Aim is to move with a deliberate, strong pace throughout the rounds.
Feel. This will be a combination of muscle fatigue (e.g. HSPU, leading into ski erg) and high heart rate/systemic fatigue. The 1st round will be quite manageable but the session gets more challenging as you go on.
Adaptation. Improves local muscular endurance and lactate buffering. By forcing high-tension work (HSPUs/sled) immediately followed by cyclical work, you train the muscles to clear lactate without stopping, raising the threshold where you’re forced to rest.
Debrief. Take 2–3 minutes after the workout to reflect
– Which station was the “bottleneck” (hardest to finish/impacted others the most)?
– Were you able to stay consistent with the repetitions?
– Name two (2) things that went well and one (1) you’d do better next time.
Movement options.
Sandbag → reduce reps to 3-5 → 45/30kg (100/70lbs) → 6 Power cleans @ moderate weight
HSPUs → Kipping HSPU → DB Strict press @ moderate weight
SkiErg/Row → reduce calories/distance as needed
Sled push/Drag → Adjust weight based on floor friction; aim for continuous movement, not maximal load.
DB Bench press → find a weight you can do 15 reps with on the 1st round
Toes-to-Bar → Toes-to-rings → Hanging knee raises → V-ups

Liikeparina rengassoudun kanssa.