135 min
Warm up + COS 15 min
- Bfly 20

1.MU
- Drills
- MU+CTR 2 x 1
- MU 9 x 2
- MU x 20

2.Jerk practice
A. Jerk balance
- 4 x 5
- 15 15 25 25

B. Split jerk
- Triples

3.Front squat
- 4x3 @ 85% effort
- 40 50 60 65

4.Accessory
3 sets:
10 m Quadruped crawl
10 Prone thoracic extensions
6+6 Pallof press
- Slow and controlled

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.

TEAM OF 2

400mt medball RUN (all togheter)

50 syncro Hang power clean 50/35

50 HspU (i go you go)

50 syncro Front squats

50 syncro lateral burpee

50 Pistol Squat (i go you go)

50 Syncro push press

400mt medball RUN (all togheter)

For time
21-18-15-12-9-6-3
Wallballs 20/14
TTB (sub hanging knee raises)

1. 12 reverse lunge
2. 10-20 some core movement

Snatch pull, 4 x 2, 70 % tempauksesta

Pidä nopeana ja räjähtävänä, paino kohtuullisen kevyt

4 rounds :
21 sit ups
15 push jerk 40 kg
9 bar facing burpees

Clean 8x2 @ 80%
+
RDL 3set
+
Front squat 3set

IN 5 MINUTES
600 mt RUN+10 PUSH UP+10 AIR SQUAT
THEN....
AMRAP SQUAT CLEAN 60/40 - 40/20
IN 5 MINUTES
400 mt RUN+20 PUSH UP+20 AIR SQUAT
THEN....
AMRAP SQUAT CLEAN 70/50 - 50/30
IN 5 MINUTES
200 mt RUN+30 PUSH UP+30 AIR SQUAT
THEN....
AMRAP SQUAT CLEAN 80/60 - 60/40