3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

3 x alkavalla 4 minuutilla

3 maastaveto, 70%->80% (nousevat painot)
6-10 rengassoutu

Run 3000m for time

Overview. This is your chance to put the last weeks of work into action. The 3K time trial is short, intense, and rewarding. A great test of pacing, control, and finish. Start with confidence, stay smooth in the middle, and aim to finish strong.
You’re not trying to prove anything in the first 400m. Trust your pacing, run with control, and let your effort build naturally. If you’ve trained consistently, you’re ready for this.
Adaptation. Assessment of race-specific fitness: your ability to settle into race rhythm, tolerate increasing discomfort, and execute a strong finish under fatigue.
Pace/Effort. Your goal is even effort with a strong finish, not a heroic first 400m. Think of the 3K as three parts:
First 1000m – Settle into your target pace
Start just a touch slower than goal 3K pace for the first 200–300m, then lock into your rhythm. It should feel strong but controlled: breathing under control, legs turning over smoothly. You should finish this segment knowing you can keep going without red-lining.
Middle 1000m – Hold effort under fatigue
This is the hardest part of the race. Your goal is to not slow down. Expect to feel uncomfortable here: stay upright, focus on breathing, and maintain cadence. Don’t try to push yet, just hold your pace.
Final 1000m – Finish with effort, not tension
If you’ve paced the first two segments well, you’ll be able to pick your effort up a bit without breaking form. Focus on strong arm drive, quick turnover, and relaxed face/shoulders. No need to sprint early: aim for a steady increase over the last 400–600m.
Debrief. Take 2–3 minutes after the workout to reflect
– How well did you pace the first 1000m? Did it set you up or cost you later?
– Were you able to stay consistent through the middle section?
– Did you maintain form and effort in the final 1000m, or were you just trying to hold on?
– What’s one thing you did really well in this race?
– What’s one thing you’d adjust next time?
The goal of this debrief is to help you understand your race, not just your time. Use what you learned to guide your upcoming runs

W/U:
3 rounds
40m prowler push (empty sled)
20m bear crawl
20m walking lunges

Strength:
EMOTM Back Squat
5 rounds of 5 reps 85 lbs
5 rounds of 3 reps of 105 lbs
5 rounds of 1 rep of 125 lbs

WOD:
20 min AMRAP
5 dips (black band)
10 burpees
15 sec L-sit hold (did knees up)

10 rds + 5 dips

2 mi run along waterfront

WU:
1000m row

WOD:
Partner WOD (me, Sherry, Sophie)

120 Thrusters (55)
every minute, everyone does 5 burpees

did first minute: 22
11
9
8
7
Total: 57

Time: 12:54

Did 4 strict pullups, then 8 strict with black band
worked on kips
did 2 kipping pullups w/o band

LÄMMITTELY
Nilkan seutu
- Kantapää- ja varvasnousu
- Pyöritykset nilkka vk
- Polvennosto (+vaaka) blokkien päällä

2 x 50s./20s.
1. Jefferson curl
2. Hyvää huomenta istuen
3. LLA - punnerrus jarruttaen
4. Uimari päinmakuulla

VOIMA
3 x 8 maastaveto

KIERTOHARJOITUS
2-3 x 35s./20s.
1. Rengassoutu
2. Landmine twist
3. Seisten lonkankoukistaja minivk
4. Pull over (jalkojen laskuilla)

800-1600m Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 3k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

LÄMMITELY

12:00 Minuuttia:
:45s vapaavalintainen ergometri
5 Voimatempausta
5 Niskan takaa vauhtipunnerrusta
5 Valakyykkyä
10-20 Tuplanaruhyppyä

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KUNTOHARJOITUS
Niin monta kierrosta kuin mahdollista 12:00 minuutin aikana:
10 Tempausta (kevyt)
50 Tuplanaruhyppyä

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HUOMIOITA
Harjoituksen tavoite on tehdä 12:00 minuutin aikana niin monta kierrosta ja toistoa kuin mahdollista. Harjoitus kehittää maksimikestävyyttä, suuntautumiskykyä ja koordinaatiota.

Hyvin onnistuneessa harjoituksessa käsiteltävä paino on kevyt, jotta saat tehtyä isoja sarjoja. Omat keuhkot ja hapotus ovat suurin jarrutekijä. Tuplanaruhypyissä aikaa tulisi mennä enintään minuutti yhtä sarjaa kohden, joten räätälöi toistomääristä itselle sopivan haastavaan variaatioon. Harjoituksen tuntuman pitäisi olla alusta loppuun kovaa tykitystä, joten luota tekniikkaan, kehittele oma taktiikka ja anna palaa!

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BONUS
HUOM! Bonukset ovat vapaaehtoisia ja ne tehdään tunnin jälkeen omaan tahtiin salin puolella. Ne eivät siis kuulu tuntirakenteeseen

Selän ojennus penkissä,
3-4 x 8-10

Tiukat polven nostot / varpaat tankoon liike,
3 x Maksimitoistot

Along Beaufort waterfront.

46:06

Miles:
9:12
9:18
9:25
9:03
9:09

Right hip tender on last half of run, stopped every 1/2 mile to stretch.