2 Rounds :

800m Run
2000m BikeErg
600m Run
2000m BikeErg
800m Run


- Rest 5:00 between intervals –

Run pace. Aim for runs to be at 3-5k pace (start at around 5k pace and build up on the final run IF you can)

Overview. This week’s run/bike intervals shift to longer, sustained work with just two bigger intervals. The interval structure forces you to manage your pace both on the run and the bike while holding form under fatigue.
Intent. Build aerobic capacity and practice settling quickly into rhythm on the run after long bike efforts. The long intervals require you to pace well and work hard to maintain solid mechanics.
Effort. Run segments at around 5k pace, holding splits within a few seconds across all reps. The 600m run is not a chance to surge but should remain steady, matching the rhythm of the 800s. BikeErg at 85–90% of threshold, even power, smooth cadence. The 5:00 rest is there to let you reset enough to repeat the second set without major drop-off.
Feel. Expect the second 2000m BikeErg in each set to feel hard before the final 800m run. Breathing will be heavy but you should stay in control. Overall, this should feel like an extended grind that demands patience and good pacing. The goal is to hit the same time on both sets even if the 2nd one might feel harder.
Adaptation. Improves durability for longer efforts, reinforces efficient running mechanics after extended bike work, and develops mental control to keep output steady in longer workouts.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your run splits consistent across and within the intervals?
– Was your BikeErg pace and cadence stable from start to finish?
– Did the 5:00 rest feel sufficient, or did you begin to slow down on the 2nd interval?
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.

10 rounds for consistency:
30 s of med ball cleans 9/6 kg
30 s of double unders
30 s of shuttle run (7,5 m + 7,5 m)
90 s rest

4 Sets Of:
5-7 Strict Pull-Ups

ENGINE

• 1km Row (Z2) Into,

4 Rounds @80% Effort

• 15 Cal Ski
• 5 Wall Walk

-Rest 5min-
Into,

• 1km Row (Z2) Into,

4 Rounds @80% Effort

• 15 Cal Ski
• 25 V-Up

Cool Down:

• 5min Row (Z2)
• 5min Ski (Z2)

Lumbar spine + hip mobility

4rnds for quality 5 KB goblet forward leaning w. wall ball between knees
5/5 bent over KB figure 8s
8 glute bridge w. KB on hips

banded hip raise in Z seat 3x8/8 band around hips

Punnitus klo 10.00-11.00 yläkerta, nostolavojen puolella
Startti klo 12.00

Nostetaan kahdessa ryhmässä
ryhmä 1 (naiset ja M50-M80)
ryhmä 2 (yleinen, M40 ja M45)

Ryhmän 1 ja tuomarien sekä toimitsijoiden esittely klo 11.50, esittelyn jälkeen 10 min aikaa tempaus nostoihin.

Tempauksen ja työnnön sekä ryhmien välissä 10 min tauko.

Palkintojen jako ryhmän 2 nostojen jälkeen.

Punnituksessa kisatrikoot /-asu päällä (sukat, kello ym. pois)

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Tee ennen tankoa omat lämmöt, avaavat / aktivoivat

SNATCH *lähestyminen esim. 25min ennen lavalle menoa, 9 kertaa tangossa käynti
2x3@barbell (~25min),
2@50% (20min),
2@60% (18min),
1@70% (15min),
1@75% (12min),
1@80% (9min),
1@85% (6min),
1@90% (3min),
LAVA: 3x1@95%-100+%

*10min tauko tempausten ja työnnön välissä

CLEAN + JERK *lähestyminen esim. ~25min ennen lavalle menoa, 9 kertaa tangossa käynti
2x2x 1+1@barbell (~23-25min),
1x2x 1+1@50% (20min),
1x2x 1+1@60% (18min),
1+1@70% (15min),
1+1@75% (12min),
1+1@80% (9min),
1+1@85% (6min),
1+1@90% (3min),
LAVA: 3x 1+1@95%-100+%

TAI

CLEAN + JERK *lähestyminen esim. ~18min ennen lavalle menoa, 7 kertaa tangossa käynti
2x2x 1+1@barbell (18min),
1x2x 1+1@50% (15min),
1x2x 1+1@60% (12min),
1+1@70% (9min),
1+1@80% (6min),
1+1@90% (3min),
LAVA: 3x 1+1@95%-100+%

4x4min ON 3min OFF

A)
12 Mavea 40-50%
6 Bar facing burpeeta
12 Ilmakyykkyä

B)
12/9 Cal koneella
1-3 Seinäkävelyä
6+6 Rive riipusta kyykkyyn (KP/KK)

A) Functional Strength

EMOM 16:

1) 1 Round Of DB Complex
2) 15/12 Cal Erg
3) 10 DB Box Step Overs
4) 5/5 Renegade Row + 5-10 Push Up

*DB Complex: 8 DL, 6 Hang power Clean, 4 Shoulder to Overhead (w/2x DB)

B) Accessories

4 Rounds For Quality:

• 10/10 KB Side Bend
• 45-60s Chinese Plank
• 20-30 Russian Twist
• 45-60s Spanish Squat Hold

AMRAP 2 x 4

20 Wallball Shots 20/14p
Max Calories Row

Rest 2:00 btw sets.

Score : Total Calories

RestDay!