For time

1600m Run
4000m BikeErg
1600m Run

Overview. This week’s run-bike-run is a benchmark to see where your repeat run ability is after this block of training. While the goal is to get the best possible time for you today, we want you also focused on pacing well to be able to maintain or even pick up pace on the second run.
Effort/Pace. First run at 5k pace but stay disciplined, don’t push harder than that. BikeErg at 90–95% threshold, holding even cadence and power across the 4000m. The final run should be at least equal to the opening run, ideally faster if pacing was right. Total effort = maximal sustainable (RPE 9/10).
Feel. The first run should feel controlled (breathing, heart rate, form). The BikeErg will push legs into fatigue, making the opening 400-600m of the final run feel heavy before you settle into your rhythm again. By the halfway point of the last run, you should be fully committed and push HARD to the finish.
Adaptation. Provides a benchmark for run–bike–run fitness, consolidates the conditioning and pacing skills built over the last five weeks, and develops confidence in transitioning from longer bike back into longer running.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your final 1600m run match or beat your opening split?
– Was your BikeErg power output steady across all 4000m?
– How did your legs feel transitioning from bike back into the run?
– Do you feel this test reflects the improvements you’ve made across this training block?

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.

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

Tällä viikolla luvassa progressiossa hommien viemistä aivan huipun reunalle monessa ennen kuin ens viikolla otetaan pieni kevennys pätkä ennen vuoren valloitusta!

E2M x 6

1 clean high pull + 2 high hang power clean + 2 push press @40-50%

Kevyet ja tekniset painot.

E2M x 6 1 clean pull + 2 high hang squat clean + 2 push jerk @50-60%

Sarjat nousevalla painolla. Toistot pitää pysyä semi kevyinä ja teknisinä.

Accessory

3 rounds:
10 lu raises
30-40s ring plank hold

Strict ring muscle-up prep – 2 to 3 rounds

3 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
5 Back support slide throughs
3 Box Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

Find your max rep pull up.

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

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

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SNATCH
2×3@barbell, 3@55%, 2@65%, 1@75%, 2@65%, 1@75%, sn-%, rest btw sets 2min

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CLEAN + SPLIT JERK *split jerk the other side each time
2×2× 1+1@barbell, 1×3× 1+1@55%, 1×2× 1+1@65%, 1+1@75%, 1×2× 1+1@65%, 1+1@75%, jerk-%, rest btw sets 2min

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PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 3@50%, fs-%, rest btw sets 2min

FRONT SQUAT + REVERSE to FORWARD LUNGE
3× 3+3 reps/leg@70-75%, fs-%, rest btw sets 2-3min

*reverse to forward lunge with barbell, front rack - elbows up
*moderate weight, RPE8-9, 1-2 reps left
*tee x-toistot etukyykkyjä, ota toinen tanko ja tee x-toistot askelkyykky taakse ja eteen heti etukyykyn perään
*aloita heikommalla takajalalla, yksi puoli kerrallaan

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video: reverse to forward lunge

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

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SNATCH
2×3@barbell, 3@50%, 2@60%, 1@70%, 2@60%, 1@70%, sn-%, rest btw sets 2min

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CLEAN + SPLIT JERK *split jerk the other side each time
2×2× 1+1@barbell, 1×3× 1+1@50%, 1×2× 1+1@60%, 1+1@70%, 1×2× 1+1@60%, 1+1@70%, jerk-%, rest btw sets 2min

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PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 3@50%, fs-%, rest btw sets 2min

FRONT SQUAT + REVERSE to FORWARD LUNGE
3× 3+3 reps/leg@65-70%, fs-%, rest btw sets 2-3min

*reverse to forward lunge with barbell, front rack - elbows up
*moderate weight, RPE7-8, 3-4 reps left
*tee x-toistot etukyykkyjä, ota toinen tanko ja tee x-toistot askelkyykky taakse ja eteen heti etukyykyn perään
*aloita heikommalla takajalalla, yksi puoli kerrallaan

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video: reverse to forward lunge

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

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SNATCH PULL to HIP + SNATCH
1-2×2× 1+2@barbell, 1×3× 1+2@60%, 1×2× 1+2@70%, 1+2@80%,
1×2× 1+2@70%, 1+2@80%, sn-%, rest btw sets 2min

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CLEAN PULL to HIP + CLEAN + SPLIT JERK *split jerk the other side each time
1-2×2× 1+1+1@barbell, 1×3× 1+1+1@60%, 1×2× 1+1+1@70%, 1+1+1@80%,
1×2× 1+1+1@70%, 1+1+1@80%, jerk-%, rest btw sets 2min

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PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 3@60%, fs-%, rest btw sets 2min

FRONT SQUAT + REVERSE to FORWARD LUNGE
2× 3+5 reps/leg@70%, 2× 3+5 reps/leg@80%, fs-%, rest btw sets 2-3min

*reverse to forward lunge with barbell, front rack - elbows up
*moderate weight, RPE8-9, 1-2 reps left
*tee x-toistot etukyykkyjä, ota toinen tanko ja tee x-toistot askelkyykky taakse ja eteen heti etukyykyn perään
*aloita heikommalla takajalalla, yksi puoli kerrallaan

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video: snatch pull to hip

video: clean pull to hip

video: reverse to forward lunge