Run repeats

3 Sets of
2x300m @ mile pace*

– 100m jog between reps –

— Rest 3:00 between sets —

• RPE 8-9/10, Fast but not forced pace.

Cues (A). Stay tall with quick, light steps, relaxed arms, and steady rhythm. Smooth execution matters more than raw speed.
Feel (A). Each 300m rep should feel fast but fully controlled, about 8/10 effort. You’re working near mile race rhythm, but holding back enough to maintain form and focus. The goal is to finish each set feeling strong, not completely gassed.

B) Sprint-Float-Sprint drill (optional) –

3-4 x (20m sprint → 20m float → 20m sprint)*
– Walk 100m slowly for recovery –

• 20 meters fast (~95% effort), 20 meters float (easy stride, don’t slow to a jog), 20 meters fast again

Cues (B). Smooth transition from sprint → float, Cadence and relaxation over aggression, “Snap, float, snap” rhythm
Feel (B). Think: same rhythm, different gears (sprint vs float).
First 20m: Quick and tall, but not straining
Float 20m: Maintain cadence, drop effort slightly, stay light
Final 20m: Snap back into fast stride without tensing up

2 rounds
5 Scapular pull-ups
8 Scapula push-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings
10m Seal walk
+
Build to workout weight for hang squat clean and push jerk
* Few sets of the other movements as you build up
+
@ workout weight
1 Wall walk
3 Hang squat cleans
6 Pull-ups
200m Run
4 Push jerks
8 (cal) SkiErg

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

AMRAP3
25 box jump overs
max calories echo bike

rest 2:00

AMRAP3
25 wallball shots
max calories bike erg

rest 2:00

AMRAP3
20 deadlifts
max calories row

rest 2:00

4 SETS

• 8/8 Bulgarian Split Squat

• 8/8 alt. KB Straddle Press

*Rest as needed

1 minute: 6 front squat (from rack)
2 minute: 12 alternating db snatches
3 minute: 9/11 cal row
4 minute: 6 strict pull-ups
5 minute: 8 box facing burpees
6 minute: rest

Nyt on säpäkkä viikko tulossa, voimailuissa luvassa kovempia rautoja mut ne kyllä sieltä tulee ylös kun vaan mieli mukana sekä palautumista olet pitänyt huolta. skaalatkaa tarpeen mukaan!
Viikko 31 taas kevennys!
Kisalijat ottakaa tällä viikolla kevennys viikko.

Divide anyhow:
107 Pullups
107 Back squats

LÄMMITTELY
2 kierrosta - 60s./liike
1. Ylivienti kepillä
2. Käsien ojennus kepin kanssa
3. Olkapään aukikierto kepillä
4. Eteentaivutus kierrolla + taaksetaivutus
5. Sivutaivutukset kepillä
6. Sivukyykky puolelta toiselle

AKTIVAATIO & HALLINTA
2 kierrosta - 50s./liike
1. Lantionnostopito seinällä - jalkojen irrotus
2. Toispolviseisonnassa lonkan pyöräytykset
3. Tarjoilijakävely
4. Lankku seinällä - polvien vienti maahan
5. Yhden käden lapaveto

LIIKEPARIT
3 x 40s./20s.
1. Maljakyykky
2. Hiihto

3 x 40s./20s.
1. Rengassoutu
2. Korokkeen ylitys sivulta sivulle

00:00-15:00 (You Go, I GO)

Complete with partner for time
100/80 machine cals
80 DU
60 up down
40 DB squat @2x22,5/15kg
20 T2b

15:00-25:00 (You Go, I GO)

Complete with partner for time
50 renegade row 2x22,5/15kg
40 syncro hang cl and jerk @22,5/15kg
30 DB push up
20 machine cals

25:00-30:00
Max machine cals - non working partner hanging from the bar