Warm-up

2-3km Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
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
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

45-60min Easy Z2 Run

3 rounds
40 cal row
10 burpee box step up 2 x 12,5 kg

4 sets for consistency:
From 0:00 min to 3:00 min: 30 push jerks 30/20 kg
From 3:00 min to 6:00 min: 30 sit ups + 20 ring rows
From 6:00 min to 9:00 min: 30/24 cal row, ski or bike
1 min rest between rounds

For time:
1,2 km hill trail run or 2000/1500 m row
into
“Moon”
7 rounds with a single DB:
10 hang split snatches, right arm
1 rope climb
10 hang split snatches, left arm
1 rope climb
into
1,2 km hill trail run or 2000/1500 m row

Z2 Run

• 45-60min Z2 Easy Run

squat snatch 1RM

5' AMRAP
5 power clean
5 front squat
5 thruster
5 pull up

2 rounds
5 Scapular pull-ups
0:30 Hang from bar
8 Scapula push-ups
8 Tension swings
5 Arch hold push to hollow holds (3-5 sec in each position)
+
Bar muscle-up drills – 1-2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
Prep all the movements, find a good flow/rhythm for burpee box jump overs
+
@ workout pace
10/7 (cal) SkiErg
5 Chest-to-bar pull ups
4 Burpee box jump overs
– Rest 0:30 –
10/7 (cal) BikeErg
2 Bar muscle ups
4 Burpee box jump overs

For time:
40 double unders
30 wall balls
20 box jump overs
10 ground to overhead
5 burpee pull ups
10 ground to overheads
20 box jump overs
30 wall balls
40 double unders

LÄMMITTELY

3 kierrosta:
2min ergo (vaihtuva)
5+5 alaspäin katsova koira + toe tap ristiin
5+5 lonkan kierrot istuen
10 kyykky-takareisi pumppaus kämmenet maassa

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HARJOITUS

Peruskestävyys, 60-70%/HR max

3x10 min ergo, 1min lepo kierrosten välissä