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.

“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?

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

For time:

Buy in: 2000 / 1500 m row

then

9-15-21-27-35:
wall balls 9/6 kg
burpees

then

Cash out: 2000 / 1500 m row

40 min timecap.

Every 5 min x 8 sets (4 each):

A. 500/400 m row or ski
25 KB swings 24/16 kg

B. 1000/800 m bike
8 pull ups
12 dual DB front squats

Alternate stations.

2 rounds
10 Scapula push-ups
5 Kneeling goblet get-ups
10 Scapula pull-ups
5/side Single leg DB clean and jerks
10 Banded squats
+
Build to workout weight for the barbell movements
* Few short sets of the gymnastics between barbell sets
+
@ workout weight
6 Deadlifts
4 Hang power cleans
2 Shoulder to overheads
4 Pull-ups
6 Push-ups
8 Air squats

12 wallballs
12 cals row

Bench press 4 RM, then 3x4 @ 90%

E2MOM for 2 rounds:
1) 5 Strict T2B + L-hold
2) 10 Ab-wheels + Plank hold
3) 20 AMSU + Hollow hold
4) Rest

5-10-15-20-25cal
- Row
- AB
- Ski