Run intervals – “Kenyan fartlek”

6-8x 1:00 @ 5k pace / 1:00 float
4x 2:00 @ 5-10k pace / 1:00 float
2x 3:00 @ 10k pace / 1:00 float

5k pace. If you don’t (most likely) have an actual 10k time, you can add +10-15 sec to your 3k time trial pace (per km). For example: 12:00 3k = 4:00/km + 0:10-0:15 (for adjustment) = estimated 4:10-4:15km/h pace.

10k pace. If you don’t (most likely) have an actual 10k time, you can add +20-30 sec to your 3k time trial pace (per km). For example: 12:00 3k = 4:00/km + 0:20-0:30 (for adjustment) = estimated 4:20-4:30km/h pace.

“Float” pace. The Float is a steady effort ( 0:30-0:45/km slower than your “Hard” pace) rather than a slow recovery jog. The first 10 seconds of the transition to float is hard, aim to keep your cadence. If your float pace starts to drop, you’re pushing the “hard” segments too much (back-off a little).

Overview.
The “Kenyan Fartlek” replaces passive rest with a steady float, forcing your body to clear lactate while maintaining a “respectable” pace. The challenge is not only to keep the intended paces on the “hard” segments but also during these floats.

Effort.
Hard segments: 8–9/10 effort. These range from 5k pace (1:00s) down to 10k (3:00s).
Float segments: 6/10 effort. This is a “Moderate” steady run, roughly 30-45 seconds per km slower than your hard pace. Never walk or stop.

Feel.
The transitions are the trick of this session. You will feel your heart rate and breathing go up during the hard efforts, but the real work happens in the first 15 seconds of the float as you fight the urge to slow down to a jog. You should feel “recovered enough” to start the next rep, but never fully fresh.

Adaptation.
Improve your lactate shuttling (the ability to recycle metabolic byproducts as fuel while running at a high aerobic output). Build running toughness and specific “speed endurance” by teaching the legs to keep turning over under cumulative fatigue.

Debrief. Take 2–3 minutes after the workout to reflect
– Did you maintain a steady float without dropping to a slow jog or walk?
– Did you successfully step down your pace as the intervals got longer (e.g., 5k pace for the 1:00s vs. 10k pace for the 3:00s)?
– How did your posture hold up during the final 3:00 segments when the fatigue was highest?
– Did you overcook the 1:00 sprints, making the following floats impossible to manage?
– What adjustment would help you stay more consistent next time?

Back Squat

• Build Up To Days 4RM (6-7 Sets)

*rest as needed between

Strongman

A) 3 Sets Of:

• 30m Sled Push
• 30m Yoke Carry
• 10-15 SB Squat @50kg

*rest 3min between sets
*go heavy

B) 4 Rounds For Time:

• 5 Strict Pull Up
• 10 DB Bench Press
• 15 GHD SitUp

Accessories

A) 3x:

• 10-15 DB Seated Lateral Raise
• 10-15 BB High Hang Muscle Snatch (älä käytä jalkoja yhtään, pelkällä yläkropalla lantiolta nonstop liike)

*rest 30s between movements, 2min between rounds

B) 3x:

• 10-15 Ring Push Up + 30-45s Ring Plank
• 10-15 Strict T2B
• Accumulate 30s in L-Sit Hold (1-3 sets)

*rest 30s between movements, 3min between rounds)

LÄMMITTELY
2 kierrosta 40-60s./liike
Cat - Cow
Mittarimato + varvaskosketus
Syväkyykyssä kierrot
Lähentäjävenytyksessä kierto
90/90 lonkan aukikierto + jalan nosto eteen ristiin
Selinmakuulla jalkojen kierrot koukussa yhtä aikaa

VOIMA
3 x 6 takakyykky
3 x 8-10 reverse nordic curls
3 x 30s./ puoli sivulankkupito (jalka ylhäällä)

LIIKEPARIT
3 kierrosta, 30s./15s.

A)
1. Etuheilautus (ylös asti)

2. Farmers walk
B)
1. Vuorokäsin rive

2. Hyppyleuanveto

3 ROUNDS OF:

500m run
12 x Devils press
30 m Burpee Broad Jump
400 m Ski
500 m run
20 x KB swings
30 m Sandbag lunges
25 x Wallballs

1min rest in between the rounds, tc: 38 min

Purpose of the WOD is learning to pace yourself correctly, aim to have similar time on each round (as close to each other as possible)

WOD Finisher:

14-12-10

Shoulder press
Medball slams
Wallballs

8 x 3min On / 2min Off (40min total)

A)
5+5 DB hang clean & jerks
10 box jump overs
7 cal bike erg

B)
6 shuttle runs (10m = 1 rep)
2 wallwalks
7 cal row

C)
10 double db thrusters
6 dumbbell over burpees
7 cal bike erg

D)
15 kb swings
8 push-ups
7 cal row

Etukyykky ja saksi ylös

AF WEEK 22, Day 3

WEIGHTLIFTING:
E90-120sec x8:

Power Clean
4x3 @ 70-75%
4x2 @ 80-85%

DnG or TnG. These should be done with perfect form and without grinding.

Zone 1: Run

Zone 2: RowErg

Zone 3: SkiErg

Zone 4: Walking Lunges
(SB optional, absolute max 10kg)

Zone 5: 5-10 x Plate Burpee
Rest FRT

Zone 6: Wall ball

Zone 7: Farmers Carry

• 3 rounds
• 2min work / 15s Transition
• 1,5min between rounds

PACE YOURSELF: Start very slow. If you can’t talk comfortably during the workout, you’re going too hard. Back off the intensity and find a sustainable pace. Zone 2 or maximum Zone 3 effort and HR.

WARM UP 10min and OLY TEHNIQUE DRILL before clean & jerk

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POWER CLEAN + POWER CLEAN from KNEE + SHOULDER PRESS + OH SPLIT SQUAT *työnnä ensin saksiin ja tee tässä asennossa valakyykyt (toisto määrät per puoli suluissa), palauta jalat *etu-taka ja työnnä saksiin toisinpäin *työnnön rytmi taka-etu
1×2× 1+1+2+[3+3]@barbell, 3× 1+1+2+[3+3]@50-55-60%, push press-%, rest btw sets 2min

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PAUSE BACK SQUAT *3-5sec pause in the bottom - aktiivinen pito syväkyykyssä
5@barbell, 5@50%, bs-%, rest btw sets 2min

BACK SQUAT + CLEAN RACK SUPPORT HOLD 5-10sec
5@65%, 5@75%, AMAP@85% max effort for final set with good technique - varmistajat sivuilla, rest btw sets 2-3min

tee ensin takakyykky ja heti perään eturäkkipito 5-10s, keskivartalon tuki ja paineet - riittää, että nostat tangon suoraan räkistä ylöspäin - ei kävellä taakse niinkuin kyykätessä

*HOX! jos et tiedä takakyykyn ykkösmaksimia, laske teoreettinen takakyykyn ykkösmaksimi kehonpainosta ~100%.

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ACCESSORY WORKOUT (if time left)

UPPER BODY MOBILITY & STRENGTH
- 2-3 rounds
- 8 reps each movement

8× Barbell Upright Row

8× Barbell Supinated Grip Bent Over Row *clean grip - pidolla

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video: POWER CLEAN + POWER CLEAN from KNEE

video: OH SPLIT SQUAT

video: CLEAN RACK SUPPORT

video: Barbell Upright Row

video: Barbell Supinated Grip Bent Over Row

WARM UP 10min and OLY TEHNIQUE DRILL before snatch

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POWER SNATCH + POWER SNATCH from KNEE + SNATCH PUSH PRESS + OHS
1×2× 1+1+2+2@barbell, 3× 1+1+2+2@50-55-60%, sn-%, rest btw sets 2min

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PUSH PRESS
5@barbell, 1@find your 1RM of the day! rest btw sets 2-3min

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PAUSE BACK SQUAT *3-5sec pause in the bottom - aktiivinen pito syväkyykyssä
5@barbell, 5@30%, bs-%, rest btw sets 2min

BACK SQUAT + SINGLE LEG WALL SIT HOLD 30-60sec
5@40%, 5@50%, 5@60%, rest btw sets 2-3min

tee ensin takakyykky ja heti perään selkä seinää vasten kyykkypito yhdellä jalalla - hae haastavin kulma. Pidä ilmassa, koukussa olevan jalan polvi mahdollisemman korkealla. Jos 60s menee helposti, ota lisäpaino käteen tukijalan puolelle. Toista toiselle puolen - aloita heikommalla

*HOX! jos et tiedä takakyykyn ykkösmaksimia, laske teoreettinen takakyykyn ykkösmaksimi kehonpainosta ~100%.

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ACCESSORY WORKOUT (if time left)

UPPER BODY MOBILITY & STRENGTH
- 2-3 rounds
- 8 reps each movement

8+8× DB's / plate Rainbow Raise tee molemmat suunnat, mutta suunta kerrallaan (alhaalta edestä ylös ja sivulle alas sekä sivu kautta eteen alas)

8× Barbell Wide (snatch) Grip Bent Over Row tempausote, pehmeät polvet ja selkä lattian myötäisesti (keskivartalon tuki), ajatuksena vie kyynärpäät kohti kattoa, jolloin tanko koskettaa rintaa/ylärintaa - 2s pito rinnalla.

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video: POWER SNATCH + POWER SNATCH from KNEE

video: SNATCH PUSH PRESS

video: SINGLE LEG WALL SIT HOLD

video: Dumbbell Rainbow Raise

video: Barbell Wide (snatch) Grip Bent Over Row - liike videon lopussa