2 Rounds
10 Goblet squats (controlled tempo)
8 Scapular push-ups
6 Pike T-extensions
4 Scapular pull-ups
2 Skin the cats on rings
+
Kipping Toes-to-Bar Complex – 1-3 sets
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Build to workout weight for KB FR walking lunge
* Prep toes-to-bars, burpee pull ups and wall walks between sets
+
@ workout weight
18/14 (cal) BikeErg
6 Toes-to-bars
6m KB front rack walking lunge
3 Burpee pull-ups
1-3 Wall walks

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

WOD- Liiga klo 15:00

5 rounds for time:
40/30 cal row
15 push jerks 30/25 kg
12 pull ups
9 barbell SDLHP 30/25 kg

3 min on, 1 min off for 9 rounds:
A. Run or bike for calories
B. 40 deadlifts (60/40 kg) + max reps double unders
C. 30/24 cal row + max reps of burpees

Rotate stations for total 3 rounds per each.

Mixed intervals at consistent pace:

8 min amrap:
400 m row
20 air squats
30 s hollow hold

rest 4 minutes

8 min amrap:
500 m ski
10 push ups
30 s arch hold

rest 4 minutes

8 min amrap:
2 min run or bike
30 s passive hang
30 s plank hold

For time: Linchpin test 3
3 Rounds for Time
21 Wall Ball Shots (20/14 lb)
14 Handstand Push-Ups
7 Deadlifts (315/205 lb)

8min/2-3 rds omaan tahtiin:
6 jalannosto kylkilankussa, oikea
6 kiertoa kylkilankussa, oikea
10 lantionnosto
6 jalannosto kylkilankussa, vasen
6 kiertoa kylkilankussa, vasen

Dynamic mobility – 1-2 Rounds

10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
EMOM 4 @ building pace
1) Run
2) BikeErg
+
@ workout pace
200m Run
600m BikeErg
200m Run

4 Intervals

400m Run
1200m BikeErg
400m Run

– Rest 2:00 between intervals –

Overview. This session introduces the run–bike–run progression for this block. The aim of the progression is to improve your ability to run under fatigue and transition to running from other modalities. The focus today is on smooth transitions and consistent pacing. You’ll get to practice holding form and rhythm on the runs, coming off the bike.
Intent. Develop consistency in pacing between the first and second run of each interval, while learning to control BikeErg output so it doesn’t compromise your ability to run. The goal is repeatable execution across all four sets.
Effort. Run at 3-5k pace, keeping both 400m runs within a few seconds of each other. The BikeErg should feel controlled, around 85–90% of threshold, with a smooth cadence. The two-minute rest is enough to reset but not to fully recover = disciplined pacing is key.
Feel. Expect the first 50–100m of each run to feel heavy from the bike before your stride settles. Breathing will be strong but controlled, with a steady burn in the legs that remains consistent across sets. The intervals should feel demanding but repeatable.
Adaptation. Improve blood flow redistribution when shifting from bike to run, reinforce efficient run mechanics under fatigue, and build the ability to sustain even pacing across repeated transitions. Establish a base for the longer intervals in coming weeks.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your 400m run splits consistent across all four sets?
– Did the second run match the first in each interval?
– Was your BikeErg pace and cadence stable from start to finish?
– Did the two-minute rest feel sufficient, or did you begin to slow down?
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.