SET A | 4 rounds
5x back squat
6-10x strict t2b/leg raise

SET B | 3 rounds
6-8x DKB/KB deficit sumo stance squat
6-8x 1-leg hip ext. / per side
6-8x copenhagen plank / per side

EMOM9: (40s on / 20s off:)
1. Box step over
2. KB swing
3. Chinese plank hold

SET A | 4 rounds
6 sumo deadlift
8 1 1/4 KB cyclist squat

SET B | 3 rounds
6-8 BB good morning
8+8 split squat
6+6 half kneeling DB windmill

8 x 30s on / 15s off:
1) star plank hold R
2) star plank hold L
3) hollow flutter kicks
4) KB ab crunch

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.

LÄMMITTELY
60s./liike/puoli
1. Pöytänosto - eteentaivutus
2. 90-90 lantionnostot
3. Seinällä vk kanssa avaus oik. & vas.
4. Istuen pystypunnerrus seinällä
5. Tuulimylly lp oik. & vas.
6. Askelkyykky eteen ja taakse + lonkan kierto vk yli oik. & vas.

VOIMA
Liikeparina
3 x 10 kulmasoutu tangolla
3 x 10 punnerrus

AMRAP 12
12 x goblet squat
12 x lankussa kuulan siirto
6 x boksille nousu
6 x wall ball

For time

• 10 muscle-ups
• 10 forward rolls
• 20 alternating single-leg squats
• 20-meter handstand walk

Every 5 min x 8 sets (4 each):

A. 500/400 m row or ski
25 KB swings 24/16 kg

B. 1000/800 m bike
8 pull ups
12 dual DB front squats

Alternate stations.

push jerk + split jerk practice

8'AMRAP
3 power clean
6 thruster
9 plank up

5 sets of (5+5)@AHAP

Go every 3:00

tempo snatch pull + hip power snatch + hip squat snatch practice

tempo power snatch + tempo squat snatch 5x1 @moderate weight

7'AMRAP
3 power snatch @40/30kg
6 bent over row
9 ttb

LÄMMITTELY

3 kierrosta:
2min ergo (vaihtuva)
5+5 alaspäin katsova koira + toe tap ristiin
5+5 lonkan kierrot istuen
10 kyykky-takareisi pumppaus kämmenet maassa

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HARJOITUS

Peruskestävyys, 60-70%/HR max

3x10 min ergo, 1min lepo kierrosten välissä