Bent over row 4x6 reps

Bike

For time

10k

10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
EMOM 4 @ building pace
1) Run
2) BikeErg
+
@ workout pace
200m Run
600m BikeErg
200m Run

For time

1600m Run
4000m BikeErg
1600m Run

Overview. This week’s run-bike-run is a benchmark to see where your repeat run ability is after this block of training. While the goal is to get the best possible time for you today, we want you also focused on pacing well to be able to maintain or even pick up pace on the second run.
Effort/Pace. First run at 5k pace but stay disciplined, don’t push harder than that. BikeErg at 90–95% threshold, holding even cadence and power across the 4000m. The final run should be at least equal to the opening run, ideally faster if pacing was right. Total effort = maximal sustainable (RPE 9/10).
Feel. The first run should feel controlled (breathing, heart rate, form). The BikeErg will push legs into fatigue, making the opening 400-600m of the final run feel heavy before you settle into your rhythm again. By the halfway point of the last run, you should be fully committed and push HARD to the finish.
Adaptation. Provides a benchmark for run–bike–run fitness, consolidates the conditioning and pacing skills built over the last five weeks, and develops confidence in transitioning from longer bike back into longer running.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your final 1600m run match or beat your opening split?
– Was your BikeErg power output steady across all 4000m?
– How did your legs feel transitioning from bike back into the run?
– Do you feel this test reflects the improvements you’ve made across this training block?

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.

EMOM for 4 rounds:
1) Bicycle crunches
2) Windshield vipers
3) Pallof presses
4) Rest

EMOM for 4 rounds:
1) 8 Ring rows + Ring row hold
2) 12 DB deadlifts + DL hold
2) 16 Back extensions + Arch hold
4) Rest

Bench press 1 RM, then sets @ 80, 70, 60 % (choose reps)

"Death by Gymnastics"
EMOM 6-7-8-9... reps of:
Air squats
AMSU
Pushups

“Mikko Triangle” – EMOM 40:00 (10 rounds)

1) Row for calories
2) SkiErg for calories
3) Air bike for calories
4) Rest

Score. Your score is the total calories hit on each minute.
Pacing. The aim is to stay consistent on each machine and hit the same calories each round.
Intent. This is a test of your durability and aerobic foundation. Set a challenging, yet realistic target calories. You should have a good idea of what’s doable if you’ve been hitting the prep sessions weekly in this block.

Overview. A classic benchmark conditioning piece from 2009 CrossFit Games champion Mikko Salo. We’ve been working towards this through the block (on Engine stream) and now it’s time to see what you can bring to the test.
Effort. The aim is to stay consistent on each machine and hit the same calories each round. This means that each round will feel a little harder, and you need to increase your effort to maintain your target calories. You should be at RPE 9-10/10 at the end.
Feel. Expect heavy breathing and high heart rate that will build across the session. Aim to stay relaxed and breath during the rest minute to keep things under control.
Adaptation. Test and improve your aerobic endurance, efficiency in machine pacing, durability and recovery between hard efforts.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your paces consistent on each machine across rounds?
– Did you pace too aggressively early, or finish with energy left?
– Which machines felt most sustainable, and which ones were harder to keep?
– At what point did the workout get hard?

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min