For 45, 60 or 75-minutes @ base*

2000m BikeErg
1000m Row
2000m BikeErg
1000m SkiErg

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

SESSION NOTES
Feel. This should feel like a sustainable effort that you could have kept for another 30 to 40-minutes if needed. Stay in control of your breathing throughout (where you could hold a conversation but couldn’t sing).

Intent. Start with a pace that’s easy enough for you to sustain it. Learn to recognise the difference between a sustainable and non-sustainable pace. Listen to different cues (HR, breath rate, feel) to determine where this pace is for you (be honest, not what you’d like the pace to be but what it is).

Adaptation. Improve your body’s ability to transport and utilise oxygen efficiently, mitochondrial density and lactate clearance ability.

Debrief.
– How was your pace? Could you have kept it for at least another 30 to 40 minutes?
– Did you have the patience to move at an easy enough pace (conversational pace) to match the intent of the training session?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options. You can replace any machine with another for the same duration

For 20 minutes:
400m run
20 box jumps
400m run
20 push ups

Wear a weighted vest.

HR Zone 1-2

Jog
Ergos
Swim

Mixed intervals:

8 min amrap:
Max calorie row

rest 4 minutes

8 min amrap:
250 m run
10 DB push presses 35/25 lb
2 rope climbs

rest 4 minutes

8 min amrap:
600/500 m bike
10 med ball cleans 9/6 kg
15 sit ups

For quality
2 - 3 rounds
A. Cross over box step x 8 side
B. Deficit one leg hip raise x 8 (use step box or foamroller)
C. Bulgarian deadlift + Bulgarian split squat 8 + 8
D. Straight leg deadlift with kettlebells x 8

10 Rounds/sets, go every 75 seconds to 2 minutes

1-4: 5 Power snatches (TnG) + 3 Overhead squats
5-7: 4 Power snatches (TnG) + 4 Overhead squats
8-10: 3 Power snatches (TnG) + 5 Overhead squats

Static lunges 8-8-6-6 per leg
(8 rep right leg, 8 rep left leg,
8 rep right leg, 8 rep left leg,
6 rep right leg, 6 rep left leg,
6 rep right leg, 6 rep left leg)

Kevyt viikko, vielä yks puristus edessä! Tehdään parhaamme ja yritetään keskittyä lepäämiseen myös harjoitusten ulkopuolella. Muista treeneissä jos tulee seinä vastaan niin ei se mitään, se aina opettaa myös rajoista ja niitä on tärkeä hakea myös välillä. Kuormittakaa itseänne sopivasti, ja jotka menee kisaan Pätsiin niin laittakaa viestiä erikseen niin modaillaan hieman ettette ole aivan puhki kun h-hetki lähenee!

FOR TIME:

3 rounds:
15 wall ball @9kg
15 hang power snatch @40kg

Tc: 5min

• Tavoite kaikki ub

21 - 15 - 9

Thrusters
toes to bar