1 + 1 + 2 x heavy complex

For time:
• 4-3-2-1 Muscle Ups
• 4-3-2-1 Deadlifts 255/175#
• 40-30-20-10 Sit-ups
• 40-30-20-10 Air Squats
Perform 4 muscle ups then 4 deadlifts then 40 sit-ups then 40 air squats then 3 muscle ups and so on. If unable to perform muscle ups, substitute them with 4-3-2-1 chest-to-bar pull-ups + 4-3-2-1 dips. Goal: 8,5 min.

4 Intervals

800m Run
1600m BikeErg
800m Run


- Rest 2:00 between intervals –

Overview. This week is about sharpening things up and working out the right pace before the test workout next week. The structure is simple, 4 × (800m run, 1600m BikeErg, 800m run), but the challenge is in holding pace across all four intervals. By this point in the block you’ve built some volume and durability, now it’s about repeatability and finding the right pace under fatigue.
Intent. Treat each interval like a controlled race effort: settle into 5k pace on the runs, stay steady on the bike, and aim to come off every rest ready to hit the next set without falling off. The workout is about discipline, can you run the same splits on the last interval as the first?
Effort. Runs should be right at 5k pace, not faster, not slower. Both 800s in each interval should be nearly identical. BikeErg around 90% threshold, with smooth pedalling. The 2:00 rest is just enough to reset, not enough to fully recover.
Feel. The second run of each interval will feel heavy at first, but aim to find your rhythm by 200m. As the sets stack up, fatigue builds in the legs, but the goal is to stay composed and keep your pace. This session should feel demanding, but you should finish knowing you stayed in control (vs crashed and burned).
Adaptation. This session builds the ability to reproduce quality efforts under fatigue. It’s less about grinding volume and more about right pacing and efficiency in preparation for the benchmark next week.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your 800m splits hold steady across all four intervals?
– Was the bike power output consistent or did you start to fade?
– How well did the 2:00 rest let you reset?
– Name three things you were happy with and one thing to improve on for next time
Movement options. This session’s intent is to work on your running so ideally don’t swap that out. You could use a different machine instead of bike erg if you must.

Deadlift Test
A)
- Find Days Heavy 1RM

B)

• 3x3 @Moderate E3MOM

Row Intervals

• 2x2000m *rest 2min Between *eka snadisti iisimpi ja tokassa enemmän vauhtia

Core

4 Rounds For Quality:

• 30/30s Weighted Side Plank
• 5-10 Ab Wheel Roll Out
• 10 Strict T2B

C2 Bike

WU:

• 10-15min Easy Z2 Into,

4 Rounds Of:

• 8min @80-85% of FTP Test
• 4min Easy Recovery

A)
4 rounds
5 double KB tall kneeling press
7 double KB thruster
@heavy

B)
4 rounds
single arm KB complex
7 swing
7 snatch
7 thruster
rest 30" before switching sides
rest 90" after each round

For time

• 21 bench presses (♀ 125 lb, ♂ 185 lb)
• 21 calories on the Echo bike
• 18 bench presses (♀ 125 lb, ♂ 185 lb)
• 18 calories on the Echo bike
• 15 bench presses (♀ 125 lb, ♂ 185 lb)
• 15 calories on the Echo bike
• 12 bench presses (♀ 125 lb, ♂ 185 lb)
• 12 calories on the Echo bike
• 9 bench presses (♀ 125 lb, ♂ 185 lb)
• 9 calories on the Echo bike
• 6 bench presses (♀ 125 lb, ♂ 185 lb)
• 6 calories on the Echo bike
• 3 bench presses (♀ 125 lb, ♂ 185 lb)
• 3 calories on the Echo bike

Build to 1rm clean

Warm up, 3 kierrosta:
:40s machine -> vaihtele
3+3 spider
3 russian bb maker
6+6 bird dog
6 air squat
6+6 light weight db push press
3+3 light weight db thruster
6 box step up

3:00 on / :30 off x 2 rounds:
1: 20 kb swing + row
2: 20 box jump/step over + ski
3: 10+10 one arm db thruster + bike erg
4: 10+10 half kneeling rotation** + echo

*aloitat jokaisen 3minuutin patterin aina toiminnallisella liikkeellä, ja sen jälkeen koko loppuajan kolmesta minuutista rullaat laitetta.
**toispolvi-asennosta kiekolla kierrot taaimmaisen jalan puolelta, ja nosta yläviistoon katse mukana.

3 Rounds @ 2 RIR

0:30-0:40 Overhead dual KB carry
10-15 GHD hip extensions*
8-12/side Copenhagen plank lift-offs

• You can weight these holding a DB/KB/medball or similar on your chest OR barbell behind upper back