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.

Kyykky 3x6x60%

Sjmv 4x12x40-50%

Tuettu käsipainosoutu vinopenkissä 4x8-15

SitUps 3x10
-lisäpaino

2 Rounds

10/side Xiao Pengs
5 Inchworms
5 Jefferson curls
10 Box jump, step downs
+
Build to workout weight for the DB hang clean and jerks
* Practise few sets of the other movements in-between
+
Once through @ workout weight
10/7 (cal) SkiErg
6 DB hang clean and jerks, alt @ 2 DBs
6 Burpees over DB
10/7 (cal) BikeErg
6 Box jump-overs, 24/20″
6 Burpees over DB

1-2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
8 Scapula push-ups
10 Reverse lunges w/ overhead reach, alt
+
2 Rounds
10m Walking lunges
5 Scapular pull-ups
3 Rope climb pull-up from floor
+
Build to workout weight for OH walking lunges and wall balls
Few rope climbs and sets of double-unders between sets
+
@ workout weight
5+5m Single-arm DB overhead walking lunge
30 Double-unders
1 Rope climb
8 Wall balls

-handstand +handstand walk
-hs strength

In every 3 min for 4 sets
10 thruster @30/20
8 ttb
6 steps walking lunges

SET A | 4 rounds
5x back squat
6-10x strict t2b/leg raise

SET B | 3 rounds
6-8x DKB/KB deficit sumo stance squat
6-8x 1-leg hip ext. / per side
6-8x copenhagen plank / per side

EMOM9: (40s on / 20s off:)
1. Box step over
2. KB swing
3. Chinese plank hold

Zombie squat 7x3

hip & spine mobility

band resisted bear pos. birddog 3x8/8

KB crossbody hold TABATA

superset, 4x
5/5 russian twist
8/8 KB teapot

reverse plank walk outs 3x5