Full body pump
EMOM 35 (7 rounds)
1. 10-12 Hang clean and press
2. 10-15 weighted squat (bs, fs, goblet).
3. 14-20 V-ups (alternating)
4. 10-20 Push ups
5. Rest

2rounds:

6min ON /1min Off
1) 30+30m s.a farmer carry + remaining time bike
2) 40m sandbag carry + remaining timerow
3) 100 DU + remaining time echo
4) 60-90s plank hold + remaining time ski

Target HR zone - PK 1-2

8 toes to bars / toes to rings
10 goblet squats
5 burpees

building for 1RM (good form!)

8-6-4-2-1-1-1

Go every 3:00

HSPU & rope climb technique

EMOM9
1: 0:40 double kb front rack hold
2: x reps HSPU
3: 1-2 rope climb / rope lowers

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.

RestDay!

E2MOM for 3 rounds:
1) AMRAP: 10 AMSU, 5 Strict T2B
2) Rest
3) AMRAP: 10 Hollow rocks, 5 Ab-wheels
4) Rest

10+10 single leg ground-to-overhead (plate)
5+5 weighted cossack squat
4 min ergo
20 handstand shoulder taps / pike position shoulder taps
10+10 single arm lat pull down
5+5 xiao pengs
1:00 plank hold
4 min ergo

WARM UP + TECHNIQUE 10-15min

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SNATCH BALANCE + OHS
4[1+1]@light weight, pal 2min

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SNATCH HIGH PULL + SNATCH below knee *high pull full foot
6[1+1]@up to moderate weight, pal 2min

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TALL CLEAN + POWER JERK + SQUAT JERK
2[1+1+2]@barbell, pal 1min

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CLEAN below knee + SPLIT JERK
4[1+2]@up to light weight, pal 2min

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3-POSITION PAUSE SNATCH PULL *pause 2cm floor + knee + power position
3x3@+5kg today best snatch, pal 2min