For time

1200/800/400/200m Run
16/12/8/4 Overhead squats @ 61/43kg (135/95lbs)
32-24-16-8 Chest-to-bar pull-ups

Time cap. 24:00

SESSION NOTES
Pace. The aim is to get through the workout at a pace where you don’t have to stop anywhere (except perhaps on the toes-to-bar). It’s ok to start easier on the 2nd and 3rd runs but aim to get back to speed after about 100-200m at the latest. Steady work through the triplet.

Session RPE. 8/10, you should feel tired but not exhausted at the end of the workout

Intent. The running mixed focused conditioning sessions in this block will build your engine and specifically improve your running in workouts.

Adaptation. Improve your capacity around your lactate threshold (think: improve your long, sustained sports-specific performance) and running capacity in workouts specifically.

Debrief.
– How was your pacing? Were you able to maintain your run pace?
– How was your pace through the triplet across the workout?
– What two (2) things can you be proud of in this session?

Movement options.
Run → BikeErg 3000/2000/1000/500m
Overhead squat → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs)
Chest-to-bar pull-up → reduce reps (24-18-12-8 or 16-12-8-4) → Pull-ups → Jumping pull-ups → Ring rows

Alkulämmittely ja mobility

Maastanosto harjoittelua

Otm 10
1) 4 skin the cat
2) 4 boxihyppyä
3) 4 seinäpalloa
4) 20m karhu
5) 10 naruhyppy

Loppuvenyttelyt

8 min AMRAP
2 Rope Climbs
10 Burpees

Alkulämmittely ja mobility

Harjoitellaan valakyykkyä

Parin kanssa 5 kierrosta
1 köysi vuorotellen
5 burpee syncrona
5 punnerrusta ja läpsy
5 istumaan nousu jalat vastakkain

Loppuvenyttelyt

10 Front Squats (85/60kg)
20 Chest to Bar Pull-Ups
50 Double-Unders

5 x 3 pystypunnerrus

1. High Pull
2. Muscle Snatch
3. Power Snatch
4. Squat Snatch

5mins foam rolling all major muscle groups.

• For Time:
Assault Bike 40/30 Kcal
BB Deadlifts (120/85Kg) 20 reps
Assault Bike 40/30 Kcal