Tabata bike or row
0:20 easy pace
0:10 fast pace
X 8

Core strength
EMOM x 12 (6 rounds)
Min 1: 0:45 plank
Min 2: 15 weighted sit ups 20/14

3 RFQ

1 Split Squat Complex L 2x25kg
1 Split Squat Complex R

Split Squat Complex:
7 Bottom Range Split Squats
7 Top Range Split Squats
7 Full Range Split Squats

AMRAP 5

Row Calories

Rest 2 min

AMRAP 5

Bike Calories

This session is designed to build your full-body endurance, strength, and mental resilience through 10 zones. There are no designated rest periods in this workout and that’s by design. It's up to you, the athlete, to manage your effort. Feel free to rest whenever you need, but remember: the goal is to keep your body in motion as much as possible. This trains your ability to self-regulate under fatigue, just like in competition

-1 Round
-Work 3,5min

Zone 1: Run

Zone 2: SB Lunges

Zone 3: RowErg

Zone 4: SB Lunges

Zone 5: Run

Zone 6: SkiErg

Zone 7: Sled Push YGIG

Zone 8: SkiErg

Zone 9: Sled Pull YGIG

Zone 10:
1) DB Thruster x 10
2) Band High Pull x 10
3) WB x 10
4) Pushup x 10

Etukyykky 3 x 6

• Row/Bike 2-3min.

• 3x
  6-8 Deadlift
  6-8 Hang Muscle clean
  6-8 Front squat
  6-8 Press

• Mobility btw rounds.

• Clean Pull: 4x4
• Tall clean: 4x4

• Squat clean: 6x2

• Easy weights.

A,
Romanian Deadlift 1x5

Use the heaviest weight you can for the set.

Build up to a heavy set of 5 in 15 mins.

B,
For time:
21-18-15-12-9-6-3 reps of:
Toes-to-bar
Kettlebell Swing, 70/53 lbs
-- then --
84 Bike Erg Calories

Goal: sub 17 mins

C,
For distance:
Run: 1x 24 mins

Complete as:
3 mins- easy
3 mins- moderate
3 mins- hard
5 mins- easy
5 mins- moderate
5 mins- hard

E4MOM
3 rounds:

1) Run
2) Ski