This session is designed to build your full-body endurance, strength, and mental resilience through 10 zones. There are no designated rest periods in this workout and that’s by design. It's up to you, the athlete, to manage your effort. Feel free to rest whenever you need, but remember: the goal is to keep your body in motion as much as possible. This trains your ability to self-regulate under fatigue, just like in competition

-1 Round
-Work 3,5min

Zone 1: Run

Zone 2: SB Lunges

Zone 3: RowErg

Zone 4: SB Lunges

Zone 5: Run

Zone 6: SkiErg

Zone 7: Sled Push YGIG

Zone 8: SkiErg

Zone 9: Sled Pull YGIG

Zone 10:
1) DB Thruster x 10
2) Band High Pull x 10
3) WB x 10
4) Pushup x 10

Warm up(10)
3rds
10 plyo
10 single leg deadlift
10 heels to rear

WRK(26)
WRK 12:00 REST 2:00 WRK 12:00
10 dumbbell hang clean
100m run
10 half burpees
100m run
10 dumbbell strict press

Finisher
50 double crunch
1:00 samson stretch

Alkulämmittely ja mobility

Harjoitellaan rive ja työntö

Wod:
6x2min
8 Seinäpallo
8 burpee

Loppuvenyttelyt

A.
PVC+Mobility
For Time
2k Bike
2 Rnd Mary
Mary:
5 HSPU
10 alt.Pistols squat
15 Pull-Ups

B.
For Time
3 Rnd
20 Overhead Walking Lunge BB 45/30kg
40/30 Cal. SKI Erg

C.
Ogni 5’ per 20’
10 HSPU
10 Squat Clean 50-45/35-25kg
10 TTB
10 Power Snatch 50-45/35-25kg

D.
Bulgarian Split Squat BB back rack
6×8
(3 set per gamba)

E.

AMRAP 15’
Run 200m
8 STOH 50-45/35-25kg
2 BMU o 6Ring Dip

2-3 min light cardio
1+1 min piriformis strech
1-2 min russian baby strech (spend 5-10 sec on lower back/hamstring strech and same 5-10s on deep squat alt time)
1+1 min banded bully strech
1+1 min tricep strech

Alkulämmittely ja mobility

Harjoitellaan painonnostoa

30s/30s 2 kierrosta
Kyykky
Takaburpee
Askelkyykky
Vuorikiipeilijä
Viivajuoksu

Loppuvenyttelyt

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

Penkkipunnerrus 6 RM

3 x AMRAP 5:
20 DU
10 Alt. DB snatch 22,5/15kg
10 V-ups

Rest 5min btw amraps.