DT - each round for time, rest 1:1 - 5 RFT
12 Deadlift
9 Hang Power Cleans
6 Shoulder to Overhead

@70/45

Tng 5 x 5

For time

Run 800 meters

Then, 5 rounds of

• 2 strict ring muscle-ups
• 4 strict handstand push-ups
• 8 kettlebell swings

Then, run 800 meters

For time

• 21-15-9 box jumps
• 12-9-6 clean and jerks

♀ 24-in box, 125-lb clean and jerks
♂ 30-in box, 185-lb clean and jerks

5 rnds for time
15 KB USA swing @ 24/16kg
12 abmat sit up
9 KB sumo DL high pull

T.C.: 15'

500m row
1x 5 of each movement
high hang high pull
high hang muscle snatch
no feet snatch pull under
no feet high hang snatch

---

Spend 20 min for
find your 1 rep technical max for
hang squat snatch
mark 3 of your best lifts

Sweetspot w/ bursts – 4 x 8:00 intervals
1:00 @ 88-94%FTP

+
0:05 @ SPRINT (high cadence)
1:55 @ 88-94%FTP
0:05 @ SPRINT (high cadence)
1:55 @ 88-94%FTP
0:05 @ SPRINT (high cadence)
1:55 @ 88-94%FTP
0:05 @ SPRINT (high cadence)
+
1:00 @ 88-94%FTP

– Easy recovery spin for 4:00 between intervals –

SESSION NOTES
Overview.
A high-volume “Sweetspot” session on the BikeErg. You will perform sets of 8:00 intervals with 4:00 of active recovery between sets. This isn’t a steady-state cruise; every two minutes (at the 1, 3, 5, and 7-minute marks), you will hit a 5-second seated surge at maximum cadence before immediately returning to your baseline pace.

Effort.
The sweetspot: 88–94% of your FTP (Functional Threshold Power) from the bike power profile. If you don’t know your FTP, this is a pace you could theoretically hold for an all out 30 to 40-minute race. (If you’re wondering, the bike profile was done after the 5-minute effort which took some watts off the 20-min FTP test).
The Surge: 100% effort for 5 seconds. High RPMs, seated, explosive.
The Recovery: Zone 1 “Flush” pace (very easy). Keep the pedals moving to prevent blood pooling.

Feel.
The session should feel like a “comfortably uncomfortable” grind where you are constantly working, just where you’d like to ease the pace but you don’t really have to. The challenge is the sprint when you hit that 5-second surge, you’ll feel a sharp spike in leg burn and a momentary lift in heart rate.

The goal is to immediately settle back into your 90% pace rather than soft-pedaling. You should feel like you are “breathing through” the waste products, clearing the heaviness in your legs while still under tension. By the final sets, the sensation shifts from a cardiovascular challenge to a mental test of durability, holding the line as your muscles begin to feel fatigued.

Adaptation.
This session targets mitochondrial density and lactate shuttling. By surging and then returning to a high-power baseline, you are training your muscles to use lactate as a fuel source rather than letting it accumulate and shut you down. It builds the “stamina” required to maintain high power during long events after your initial “sprint” is gone.

Debrief. Take 2–3 minutes after the workout to reflect
– Did you successfully return to your 88–94% FTP immediately after the surges, or did your power dip significantly?
– Did your RPMs stay consistent during the “sweetspot” phases, or did they start to fluctuate as you fatigued?
– Did you stay seated and maintain a strong, open posture through the final set, or did you start to collapse/reach for the handles?
– How was your breathing through the intervals?
– What adjustment would help you better maintain your output across all sets?

pallof press 3x10/10

deadlift up to a heavy 3rep

2-4rounds:
10+10 seated Db press
15 GHD hip extension
40-60s D-ball hold

A1: Bulgarian split squat 3set
A2: Archer push ups 3set(L+R=1rep)
B1: SA Kb press 3set
B2: Wall sitt 3set
C: Push ups 3set
D: Supine DB triceps press 3set