5RFT

22 Kettlebell Swings 24/16kg
22 Box Jumps 24/20"
500m row
22 Burpees
22 Wall Ball Shots 9/6kg

Run 5k
Don't walk

5RFQ
Row 400m @2k Pace
5 Med Ball Cleans
5 Med Ball Slams
rest 2 Minutes

Kipping Handstand Pushups
5 Rounds:
60 Seconds Light Row
40% of Max Kipping Handstand Push-ups

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

Monday

Ihana peruskurssi

For 30 mins @ steady pace

20m Bear crawl
6 Pike thoracic extensions
20m Duck walk
6 Alternating hip airplanes
20m Monkey crawls
6 e/side Half-kneeling DB seesaw presses
20m Seal walk

run 1 mile

10 rounds of "minicindy"

3 punnerrusta boxilla
5 rengassoutua
7 täydellistä ilmakyykkyä