Run intervals – 10-12 Rounds

3:00 Run @ 10k pace*
1:00 @ walk/easy jog

Number of intervals. Only do the final two rounds IF you’re still running with good mechanics, are in control of your breath and confident that you can maintain the same pace without pushing yourself into the red zone.

10k pace. If you don’t (most likely) have an actual 10k time, you can add +20-30 sec to your 3k time trial pace (per km). For example: 12:00 3k = 4:00/km + 0:20-0:30 (for adjustment) = estimated 4:20-4:30km/h pace for these intervals.

Intent. Sub-threshold/threshold intervals = The pace should be repeatable through the session without your running form breaking down. In the end, it should feel that it was productive, NOT that you’re exhausted.

2 Rounds for time

90 Double-unders
15 Power clean and jerks @ 61/43kg (135/95lbs)
40/32 (cal) Air bike
30 Chest-to-bar pull-ups
90 Double-unders
15 Thrusters @ 61/43kg (135/95lbs)
40/32 (cal) Air bike
30 Toes-to-bars

Time cap. 40:00

Overview. Long chipper(ish) workout that you need to pace well to keep chipping away at the repetitions.

Strategy. Target to get through the double-unders in as few sets as possible. Stay relaxed, focus on your breathing and take a quick break at any point if you feel you’re working too hard to maintain your set. You want to be able to transition right to the barbell and start your set after you finish your double-unders.

Be smart about how you approach each barbell movement. While you could do sets on the PC+J, it’s most likely best to just chip away at singles at a sustainable pace. You can make up a lot of time if you can keep the thrusters unbroken (either way aim for 1-3 sets here).

Find a tough, but sustainable pace on the bike. You should be able to maintain your pacing for the entire calorie duration, and still get off and get into your first set of gymnastics after a few breaths.

Recognise what type of athlete you are when deciding how to attack the gymnastics. With bigger sets of each movement, if you pick too aggressive an approach early, it means you might get stuck later. Decide what your capacity allows on each movement under fatigue and try to stick to your plan. When in doubt, shorter sets with short rest are always a good option to keep getting back to work.

Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built in rest).

Debrief.
– How was your pacing overall? Could you keep your game plan and avoid getting stuck?
– Did you stay relaxed and maintain big sets on the double-unders?
– Was your approach to the barbell and gymnastics appropriate? How was your work to rest ratio?
– How was your pace on the bike?
– How did your game plan play out in the second round?
– How did you adjust your strategy mid-workout to be able to keep your pace?
– How would you change your approach to this workout if you needed to repeat the workout?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Double-under → Reduce reps (75, 60 or 45 reps) → Speed rope skips
Barbell → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs) or 35/25kg (75/55lbs)
Air/Echo bike → Row, BikeErg or Run
Chest-to-bar pull-ups → Reduce reps (20 to 25 reps) → Regular pull-ups → Ring row
Toes-to-bar → Reduce reps (20 to 25 reps) → Toes-to-rings → Hanging knee raise

Part A - 25min Cap (0:00-25:00)

100 Cal Bike
1500m Row
2000m Run

Immediately into...

Part B - 15min Cap (25:00-40:00)

10 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
3 Front Squats

(95/75lbs)

Part C - 15min Cap (40:00-55:00)

60 Wall Balls
50 DB Snatches
40 Box Jump-overs
30 Single-arm Devil Press
20 Burpee Box Jump-overs

WB - 20, 14lb | DB - 50, 35lb | Box - 24, 20in

3 Intervals

1200m Run → 2400m BikeErg → 800m Run

- Rest 5:00 -

800m Run → 2400m BikeErg → 800m Run

– Rest 5:00 –
400m Run → 2400m BikeErg → 800m Run

Flow. Each interval starts with a run (1200/800/400m), followed by 2400m BikeErg and finally a 800m Run before a 5:00 rest.

Overview. The longer runs paired with 2400m BikeErg efforts put you under sustained fatigue while still demanding quality running on the back end. By mixing distances within the set order, you practice pacing control and learn to hold form whether coming off a long or short run segment. The aim is to sustain consistency across three challenging intervals, not just survive.
Intent. Develop the ability to run efficiently after extended bike efforts and under rising fatigue. Each interval asks you to hold 5k pace on the runs despite different entry points of fatigue, with the 5:00 rest designed to allow repeatability across all three sets.
Effort. All runs at ~5k pace, aiming for both runs in each interval to match within a few seconds. BikeErg at 85–90% threshold effort with steady cadence, keeping output consistent from start to finish. Use the 5:00 rest actively, walk, shake out, breathe, to reset before the next effort.
Feel. Expect legs to feel heavy at the start of each run off the bike. Breathing will be heavy but aim to settle into rhythm and stay in control. The session should feel like controlled suffering: hard but manageable, with focus on rhythm and repeatability.
Adaptation. Build aerobic durability at higher volumes, work on your pace discipline under mixed run distances, and strengthen your resilience in transitions.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your run splits consistent (or faster) 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 after the 1st 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.

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

Up/Down ladder with a 12:00 time cap:

1-2-3-…-3-2-1 Strict ring muscle ups*

• Do 1 strict rMU, rest, then 2 strict rMU, rest, etc. until you get to biggest set you can complete unbroken, then rest and work your way back down (e.g. if you get up to 5 [1-2-3-4-5] then you must work back down [4-3-2-1] ** IF your max reps is < 5, you can keep repeating the ladder from start after finishing your 1st one ( = 1-2-3-2-1 then start again 1-2-…) Intent. Work on your ring muscle-up capacity by improving your strict muscle up strength. How far you get will be determined by your capacity (this will be both practice and a fun test). You also get to control the rests between sets

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

AMRAP 12

6-7-8-9-10-11. etc
Ring Dips
Dual DB Bench Press 22,5/15kg
30 Double Unders

STRENGTH

Paused back squat
3-2-2-1-1-1
- 3 Seconds hold at the bottom
- Start moderate and build to moderate/heavy
- Rest 1:30-2:00 after heavy sets

WOD

5 sets (1 set every 2:30)
50-75 Single under
10 Single dumbbell box step over (15/10 kg, 50 cm)
10 Alternating dumbbell snatch (15/10 kg)

Rx+: 30-50 Double under, @22,5/15 kg

Time cap: 1:45/set.

ACCESSORY
2-3 sets
5/5 Hip airplane
10/10 Single leg glute bridge

1-2 Rounds
12 Reverse lunges, alt
8 Scapula push-ups
12 Box step ups, alt
8 Scapular pull-ups
4 Strict pull ups
8 Handstand shoulder shrugs
+
1-2 rounds
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
2-3 Handstand pivots
2 Rope climb pull-up from floor
Practice your footlock (“1st bite”) on the rope
+
Build to workout weight for step overs, lunges and DB snatches
* Build to box jump height and practice few reps on HSW and rope climbs between the sets
+
@ workout weight/height

8/6 (cal) Air bike
4 DB Box step overs
1 Rope climbs

– Rest 0:30 –

8/6 (cal) Row
6 steps, DB walking lunges
7,5m Handstand walk

– Rest 0:30 –

5 Shuttle runs
8 DB snatches, alt
4 Box jump/step downs