1) BMU Tech of coach's choice

2) E3MOM x5:
Track 1 (< 5 UB BMU):
- BMU training or 1 set of BMU (RIR 2-3)
- remaining time easy machine / SU / rest

Track 2 (5+ UB BMU):
10 push up (1-2 sets)
15 air squat
1 set of BMU (RIR 2, last round AMRAP)
- rest remaining time

3) E4MOM x4:
12/9 cal echo bike (TC: 45s)
4 sandbag squat clean (= sandbag to shoulder + squat) (68 / 55)
10-20 pull up / C2B (max 3 sets throughout the workout)

Tavoitetyöaika ~2min, TC: 2:30 / intervalli. RPE 8-8,5 eli ylläpidettävä (tai ainakin melkein) tahti ja jaot.

For reps

• 1 minute of double-unders
• 1 minute of alternating single-leg squats
• 1 minute of hang clean and jerks
• 2 minutes of double-unders
• 2 minutes of alternating single-leg squats
• 2 minutes of hang clean and jerks
• 3 minutes of double-unders
• 3 minutes of alternating single-leg squats
• 3 minutes of hang clean and jerks

♀ 95 lb
♂ 135 lb

Warm-up: Easy swim for 200m
A: Swim 12 x 100 m. Rest 45 sec between sets. Start easy and increase speed if feeling good. Goal is not to go too fast but to maintain relaxed feeling through the whole exercise.
Cool-up: Easy swim for 200m

800-1200m Jog @ easy pace
+
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
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

1: Run
2: Wall Ball
3: RowErg
4: Sled push Sprint YGIG 10m(max 50kg add)
5: SkiErg
6: SB Lunges
7: Farmers Carry Run (Use light kettlebells but run)
8: Wall Squat

40s work / 20s rest
1min break after round 2
1,5min break after round 3

1st round at 60-70%
2nd round at 70-80%
3rd round at 80-90%
4th round at 90-100%

Remember pacing & dont start too fast ;)

Alternate A1 / A2

A1. Strict press, rest 1:30 before A2
H3 @ 3 RIR (84+%)
+
2 x AMAP @ 90%H3

A2. Pendlay row – 2 x 8-10 @ RPE 7 (3 RIR), Rest 2:00 before A1

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Notes (A1).
– Build to a heavy three (H3) with 3 RIR (heavier than 84%1RM), THEN do 2 AMAP (As Many As Possible) back-off sets at 90%H3.

BLOCK A:
Run/Row 1600-2200m

Rest FRT

BLOCK B:
Partner WB (take rests when ever needed, do not spike heartrate too much)
-WB x 15
-Rest

BLOCK C:
Ski 1600-2200m / Airbike 50-80cal

Rest FRT

BLOCK D:
Sled push YGIG 5:00
Ladder Sprints 5:00

-1 round
-Work 10:00 / Rest 1:00

Huoltava, 32 minuutin peruskestävyysharjoitus

Lämmittely
Yksi kierros pääharjoitusta.

Harjoitus, EMOM 32min (Syke 60–75%/HR max)

4 kierrosta:
1. pyörä
2. hiihto
3. soutu
4. lepo
5. lonkan 90/90 kierrot polvinousulla
6. kuminauhalla olkapäiden avaus; kuminauha tangon yli ja ”sukellus” kohti lattiaa
7. syväkyykyssä käden työntö suoraksi; pieni paino yhdessä kädessä, tuki toisella kädellä räkistä
8. lepo

Tavoittele ergoissa tasaista ja rauhallista tahtia, ilman sen kummempia kalori- tai metritavoitteita.
Vaihda huoltavissa liikkeissä raajaa tai puolta puolivälissä.

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top