3 Rounds @ focus on posture & quality

20–30m KB Front rack carry
12–15/side DB/KB side bend
0:20-0:30/side Copenhagen plank*

HSW Skill Circuit – 2 to 3 rounds

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall-facing flutters
1, ½ or ¼ rotation (each way) of Box pike handstand steps
5 (each way) Sideways handstand walk

bear pos. OH wall tapping 3x5/5

slow eccentric HSPU 6x1

Alkulämppäleikki:
Mustekala

Taito:
Roikuntaliikkeitä ja köysikiipeilyä

WOD
Emom 12
1) 3-5 Boxihyppyä
2) 5-10 Seinäpalloa
3) 4-6 Burpee +pull-up
4) 15-30s Lankku

A) Functional Strength

EMOM 16:

1) 1 Round Of DB Complex
2) 15/12 Cal Erg
3) 10 DB Box Step Overs
4) 5/5 Renegade Row + 5-10 Push Up

*DB Complex: 8 DL, 6 Hang power Clean, 4 Shoulder to Overhead (w/2x DB)

B) Accessories

4 Rounds For Quality:

• 10/10 KB Side Bend
• 45-60s Chinese Plank
• 20-30 Russian Twist
• 45-60s Spanish Squat Hold

2 Rounds :

800m Run
2000m BikeErg
600m Run
2000m BikeErg
800m Run


- Rest 5:00 between intervals –

Run pace. Aim for runs to be at 3-5k pace (start at around 5k pace and build up on the final run IF you can)

Overview. This week’s run/bike intervals shift to longer, sustained work with just two bigger intervals. The interval structure forces you to manage your pace both on the run and the bike while holding form under fatigue.
Intent. Build aerobic capacity and practice settling quickly into rhythm on the run after long bike efforts. The long intervals require you to pace well and work hard to maintain solid mechanics.
Effort. Run segments at around 5k pace, holding splits within a few seconds across all reps. The 600m run is not a chance to surge but should remain steady, matching the rhythm of the 800s. BikeErg at 85–90% of threshold, even power, smooth cadence. The 5:00 rest is there to let you reset enough to repeat the second set without major drop-off.
Feel. Expect the second 2000m BikeErg in each set to feel hard before the final 800m run. Breathing will be heavy but you should stay in control. Overall, this should feel like an extended grind that demands patience and good pacing. The goal is to hit the same time on both sets even if the 2nd one might feel harder.
Adaptation. Improves durability for longer efforts, reinforces efficient running mechanics after extended bike work, and develops mental control to keep output steady in longer workouts.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your run splits consistent across and within the intervals?
– Was your BikeErg pace and cadence stable from start to finish?
– Did the 5:00 rest feel sufficient, or did you begin to slow down on the 2nd interval?
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.

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

Köysikiipeily
1x2
2x2

4 kierrosta
8 Etunojapunnerrus v2 (tarvittaessa deficit)
8 Pendlayrow v2
8+8 Vipunosto sivuille ja taakse v2

10-12km Easy Z2 Run

36 minuutin perus- ja vauhtikestävyysharjoitus

Lämmittely
2min hiihto
2min pyörä
2min soutu

Lisää vauhtia toiselle minuutille.

Sitten:
5+5 rintarangan kierto konttausasennossa
4+4 lankku + alaspäin katsova koira vastakkaisen jalan kosketuksella
8 leveä kyykky seinää vasten

Harjoitus (Syke 60–75 ja 75–85%/HR max)

6x5min vaihtuva ergo, jossa
- 2min kevyt
- 1min keskiraskas-raskas
- 2min kevyt

1 min lepo kierrosten välissä.

Harjoitus on pääasiassa peruskestävyysharjoitus, mutta syke tulisi nousta vauhtikestävyysalueelle raskaan minuutin aikana. Vaihda ergometria lepoajalla.