3 Rounds @ focus on posture & quality

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

3:00 ergo
20 L-sit ups with plate
20 alt db snatch
2+2 turkish get up
3:00 ergo
10 burpees
10 seiza squat
0:45 plank hold

20 Minutes Row @ HR Zone 3
20 Minutes Ski @ HR Zone 3
20 Minutes Bike @ HR Zone 3

3:00 Row + 3:00 Echo bike@ easy pace
2:00 Row @ moderate pace
+
2-3 Rounds
5/side Elevated ankle lunge
5/side Cossack squat
5/side Tactical ankle rocks, alternating
+
Barbell prep
5 – 3 – 1 of each @ empty barbell
Hang muscle snatch
Behind the neck snatch grip press
Hang power snatch
Overhead squat
Power snatch

RestDay!

Strength:

A, Romanian Deadlift
Every 90 sec x 6 sets

Warm-up Set 1: 10 reps @ easy
Set 1-2: 10 reps @easy-mod. (same weight)
Set 3-4: 8 reps @mod (same weight)
Set 5-6: 6 reps @mod-heavy (same weight)

B, 3 sets:
Curtsy Box Step Down x 6/leg (3 sec down, BW or light weight)
Copenhagen plank “30 sec

C, 3 sets:
VMO Squat x 8 @light-mod
Single Leg Banded Hip Adduction x10-12

D, EMOM for as long as possible:
Min 1: 5 Air Squat + 2 Jumping Lunges
Min 2: 5 Air Squat + 4 Jumping Lunges
Min 3: 5 A.S. + 6 J.L.
….
Every min +2 reps

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.

hip & spine mobility

back lying hip CARs 2x8/8

quadruped hip rotations 4x6/6

Z sit forward bend 3x8/8

butterfly forward bend 3x10

figure 4 w. knee extensions 3x10/10

one legged KB RDL (contralateral hold) 4x5/5

one legged glute bridge 3x8/8

A. Endurance ”ANNIE”, AMRAP 15 min.
10-20-30-40-50 etc. reps
Double-Unders
Sit-Up
+ 10/8 cal. row/ski each round

• REST 4 min. -

B. AMRAP 15 min
2-4-6-8-10-12-14-16 etc.
Front squats (from the floor) @42,4/30kg
T2B
Push press
Shuttle run (10m = 1 rep)

3:00 Echo bike + 3:00 Row @ easy pace
+
2 – 3 Rounds
8 Tabletop pulses
6 Arch rocks
4 Burpee box jumps (build box height)
+
Build to working weight for deadlift*
* Between sets, practice/set up for the burpee box jump
– Burpee – practise, test both popping up and stepping up styles
– Box jump over – practice, drop down vs step down
– Burpee box jump over – practise, find a good feel, rhythm, tempo and breathing for both variations (step-up + pop up from the floor)
+
2 Rounds
10/7 (cal) Echo bike
3 Deadlifts @ workout weight
3 Burpee box jump over, 24/20”