10RFQ
250m Row
3 Heavy Power Cleans
Rest 90secs

• Kipping hspu 4x3–10

• Shoulder press 4x6–8

20 Minutes Play
Balance:
- single leg
- Unstable Surface
- Thin/narrow surface

Repetition of bracing sequence and introduction of torque
+
Technique for:

• air squat
• pushup

• (1+2+1)-…-(1+2+1) of:
BB Snatch Balance + 2 Overhead Squats + Snatch Balance
1RM

Vauhditon pituus (mittaa mittanauhalla pituudet)

5 x 1

4 rounds
45 sec work and 15 sec break.
Flutter kicks
Sit ups
Bicycle abs
Plank hold

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

WOD - For Time:
60 Wall Balls (20, 14)
30 Pull Ups
40 Wall Balls
20 Pull Ups
20 Wall Balls
10 Pull Ups

Tabata Medball Situp:
4 Rounds Weighted (20,14)
4 Rounds Russian Twist (20,14)

4 rounds:
50M XPO Sled Push