EMOM 6 @ increasing pace
1) Row
2) Air bike
+
2 Rounds
10m Walking lunges
10 banded Good mornings
10 V-ups
10 Handstand shoulder shrugs
+
2 Rounds
8 DB strict presses @ light
5 Prone PPT pulses & hold last rep (10-sec)
3-5 Pike compression slides
10m Seal walk
+
Build to workout weight for both lunges
Practice a few sets of toes-to-bars, HSPU variations and GHD sit-ups between weights.
+
@ workout weight
6 Toes-to-bars
8 FR walking lunges
4 Strict HSPU
8 GHD sit-ups
8 BR walking lunges
2 Wall-facing HSPU

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Walking Rest or EZ Bike
10 Cat/Cows
5/5 Moose Antlers
-Rest as Needed b/t Sets

4 Intervals

400m Run
1200m BikeErg
400m Run

– Rest 2:00 between intervals –

Overview. This session introduces the run–bike–run progression for this block. The aim of the progression is to improve your ability to run under fatigue and transition to running from other modalities. The focus today is on smooth transitions and consistent pacing. You’ll get to practice holding form and rhythm on the runs, coming off the bike.
Intent. Develop consistency in pacing between the first and second run of each interval, while learning to control BikeErg output so it doesn’t compromise your ability to run. The goal is repeatable execution across all four sets.
Effort. Run at 3-5k pace, keeping both 400m runs within a few seconds of each other. The BikeErg should feel controlled, around 85–90% of threshold, with a smooth cadence. The two-minute rest is enough to reset but not to fully recover = disciplined pacing is key.
Feel. Expect the first 50–100m of each run to feel heavy from the bike before your stride settles. Breathing will be strong but controlled, with a steady burn in the legs that remains consistent across sets. The intervals should feel demanding but repeatable.
Adaptation. Improve blood flow redistribution when shifting from bike to run, reinforce efficient run mechanics under fatigue, and build the ability to sustain even pacing across repeated transitions. Establish a base for the longer intervals in coming weeks.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your 400m run splits consistent across all four sets?
– Did the second run match the first in each interval?
– Was your BikeErg pace and cadence stable from start to finish?
– Did the two-minute rest feel sufficient, or did you begin to slow down?
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.

For 20 mins @ steady pace

40m Sled drag/push – light
6 Pike thoracic extensions
40m Bear crawl
6 Alternating hip airplanes
40m Monkey crawls
6 e/side Half-kneeling DB seesaw presses
20 Banded squats

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Mobility 20 minutes

3 Rounds @ focus on posture & quality

20–30m Front rack carry
12–15/side DB/KB side bend
0:20-0:30/side Copenhagen plank

2 Rounds
10/side Xiao Pengs
3 Scapular swimmers (prone position)
10 Banded good mornings
5 Table top raises
+
Muscle up prep – 2 Rounds
5 Back support slide throughs
5 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a straddle v-up snap (or Straight leg v-up snap)
+
Build to workout weight for sandbag (SB) cleans and squats
* Practise few small sets of ring muscle ups, HSPUs and chest-to-bar pull ups between sets
+
@ workout weight
3 Sandbag (SB) cleans
3 Ring muscle ups
6 SB squats
6 Handstand push ups
12 GHD sit-ups
6 Chest-to-bar pull ups

LÄMMITTELY
2 kierrosta - 1 min / liike
1. Hiihto/soutu
2. Seinäkyykky
3. Lintu-koira
4. 90/90 kierrot lantion ojennuksella ja kurotuksella
5. Rintarangan ojennus rullalla

VOIMA
3 x 8-10 maljakyykky kannat korotettuna

KIERTOHARJOITUS
3 kierrosta 40s./25s.
1. Seinäistunta
2. Rengassoutu
3. Landmine twist
4. Tempaus lp

5 Intervals

A1. 5-minute AMRAP
400m Ski
21 Burpees over DB
500m Row

A2. 5-minute AMRAP
40 Double-unders
8 KB clean and jerks @ 2 x 24/16kg
12 Toes-to-bars

A3. 5-minute AMRAP
400m Ski
21 Burpees over DB
500m Row

A4. 5-minute AMRAP
2 Rope climbs
8 Burpee box jump overs, 24/20″
16 DB snatches, alt @ 22.5/15kg

A5. 5-minute AMRAP
400m Ski
21 Burpees over DB
500m Row

Rest 3-minutes b/t intervals

Feel. These are intended as fast, hard intervals that are still sustainable for the 5-minutes and can be repeated with only 3-minutes of rest. This means finding a pace you can (barely) maintain through the interval (and recover in time for the next one).
On A1/3/5, pick a tough, repeatable pace on the ski, burpees and row. On A2/4, keep the work unbroken where possible, and rest and transition time short from movement to movement
Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement.

The Olympic lifts train athletes to effectively activate more muscle fibers more rapidly than through any other modality of training. The explosiveness that results from this training is of vital necessity to every sport. Practicing the snatch teaches one to apply force to muscle groups in proper sequence — i.e., from the center of the body to its extremities (core to extremity). Learning this vital technical lesson benefits all athletes who need to impart force to another person or object, as is commonly required in nearly all sports.

DELOAD week 9/9

WARM UP + TECHNIQUE 10-15min

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NINJA SNATCH from POWER POSITION + OHS + SNATCH DROP
3[3+3+3]@barbell, rest btw sets 1min

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SNATCH HIGH PULL *full foot + MUSCLE SNATCH + POWER SNATCH + NINJA SNATCH + SNATCH *NO HOOK GRIP
2[2+2+2+2+2]@barbell, 3[2+2+2+2+2]@50% sn-%, rest btw sets 2min

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NINJA CLEAN from POWER POSITION + SHOULDER PRESS + REBOUND JERK
3[3+3+3]@barbell, rest btw sets 1min

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CLEAN HIGH PULL *full foot + MUSCLE CLEAN + POWER CLEAN + NINJA CLEAN + CLEAN + JERK *NO HOOK GRIP
2[2+2+2+2+2+2]@barbell, 3[2+2+2+2+2+2]@50% jerk-%, rest btw sets 2min

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6/6 PreAdult beginner

WARM UP + TECHNIQUE 10-15min

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SNATCH PUSH PRESS + SNATCH BALANCE
3[2+3]@barbell / RPE8 *could do 2 more reps, rest 2min

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SNATCH PULL to POWER POSITION
3x5@up to 70% bw-%, rest 2min *(bw 50% = 1 RM SN)

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SNATCH PULL to POWER POSITION + SNATCH HIGH PULL above knee *full foot = kantapää lattiassa
3-4[1+3]@RPE8 *could do 2 more reps, rest 2min

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MUSCLE SNATCH from HIP + TALL SNATCH
3[3+3]@barbell, rest 1min

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SNATCH PULL to POWER POSITION + SNATCH above knee
4-5[1+2@RPE8 *could do 2 more reps, rest 2min

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video: MUSCLE SNATCH from HIP

video: TALL SNATCH