For time

• 800-meter run
• 1 legless rope climb to 15 feet
• 3 rope climbs to 15 feet
• 30 GHD sit-ups

Option 1 – Long bike
60 to 90-minute Bike @ base*

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

Option 2 – Mixed
AMRAP 60 @ base*
4000m BikeErg
2000m Run
1000m SkiErg

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

2:00/1:00/0:30 of each @ increasing pace
1) SkiErg
2) Row
+
1-2 sets of Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Chest-to-bar prep – 1-2 Rounds
3 Supine arch hold (2-sec) snap to hollow hold (2-sec)
3 Supine arch hold (2-sec) snap to a Russian v-up snaps
6 Small scapular rolls for control
6 Small scapular rolls to butterfly pull-up drill
+
Build to workout weight for DB snatches and clean and jerks
* Practise few short sets of toes-to-bars, chest-to-bars and burpees between weights
+
@ workout weight
200m Run
3 Bar muscle-ups
4 Power snatches
10/7 (cal) Row
2 Wall walks
4 Thrusters

3 Intervals

A1. AMRAP 12
Buy-in: 1200m SkiErg
+
AMRAP in the remaining time of:
8 DB snatches, alt @ 32.5/22.5kg (70/50lbs)
12 Toes-to-bars
8 Burpees over the DB
12/8 (cal) SkiErg

A2. AMRAP 12
Buy-in: 1200m Row
+
AMRAP in the remaining time of:
8 DB clean and jerks, alt @ 32.5/22.5kg (70/50lbs)
12 Chest-to-bar pull-ups
8 Burpees over the DB
12/8 (cal) Row

A3. AMRAP 12
600m SkiErg
8 DB snatches, alt @ 32.5/22.5kg (70/50lbs)
16 Toes-to-bars
8 Burpees over the DB

600m Row
8 DB clean and jerks, alt @ 32.5/22.5kg (70/50lbs)
16 Chest-to-bar pull-ups
8 Burpees over the DB

– Rest 3:00 between intervals –

Cool Down
A) 5:00 BikeErg @ easy

SESSION NOTES
Overview.
We are progressing to 12-minute intervals this week to keep working on your ability to sit in a hard effort and keep moving. Pace each AMRAP so you can keep moving without significant breaks.

Aim for consistency across the intervals ( = do not push for max score on the 1st one, just to fail the other ones).

Effort.
Work at RPE 8-8.5/10. These are longer intervals, so start steady and build pace as you go. You should be moving with purpose but stay in control. A3 will require the most discipline because there are more transitions between movements (easy to “hide” here and rest).

Feel.
These should feel like steady, hard intervals rather than short sprints. The pace is uncomfortable but you’re in control of it, not just surviving. 12-minutes is a long time so these will be challenging.

Adaptation.
Develop your aerobic capacity and mixed-modal durability in the 12-minute range. These intervals train your ability to sustain output across movements. This session concludes the progression for this block with deload in the coming week.

Execution notes.
On A1 and A2, don’t treat the buy-in as a max-effort. You need enough time left but arriving 10 seconds faster is not useful if you have a slow transition to the first DB set or get stuck.

For DB snatches and DB clean and jerks, keep reps smooth and close to the body. Switch hands cleanly and avoid extra setup between reps. Break TTB and C2B before the rhythm or grip starts to go. Breaking the gymnastics up to 2-4 sets might be smart so you can keep moving without longer rests. Burpees should be steady and consistent, not slow.

In A3, pace the first 600m Ski and first couple stations knowing you still have a full row/C2B section coming. Keep transitions short, but don’t let them become rushed and sloppy. Don’t rush the DB reps, just smooth and steady. It’ll be easy to slow down in this part, stay focused and keep chipping away.

Debrief.
– How consistent was your effort across the intervals?
– Did your SkiErg/row pace leave you ready to start the DB work quickly?
– How much useful working time did you have after the buy-ins in A1 and A2?
– Which gymnastics movement was harder: TTB or C2B?
– Did you still have energy left for the final interval?
– What adjustment would help you stay more consistent across these kinds of longer intervals?
– What’s one thing that went well and what’s one thing to improve on from this session?

Movement options.
SkiErg/Row → 2400m (A1/A2)/1200m (A3) BikeErg or Echo/air bike
DB snatch/CnJ → 27.5/20kg (60/45lbs), 22.5/15kg (50/35lbs)
Toes-to-bars → Toes-to-rings → V-ups → ab-mat sit-ups
Chest-to-bar pull-ups → Pull-ups → Jumping pull-ups → Ring rows
Burpee over DB→ Burpee step-over DB

SET A I 4 rounds
6+6 BB bulgarian split squat
6+6 pallof press R+L

SET B I 3 rounds
8+8 DDB sumo deadlift
8+8 copenhagen plank lift
15-20+15-20s wall squat hold

12 x 30s on / 15s off:
1) Banded clamshell R
2) Banded clamshell L
3) dragon flag
4) lying back ext. hold

2:00 of each @ easy to moderate
1) Air/Echo bike
2) Row
3) SkiErg
+
2-3x
0:20 Air/Echo @ easy
0:10 Air/Echo @ moderate
0:05 Air/Echo @ sprint

– Rest 0:25 between sets –

up
EMOM 6 @ increasing pace
1) Row
2) SkiErg
+
2 rounds
5 Inchworms
5m/side KB front rack duck walk
10 Hand to hand KB swings
+
2 rounds
5 Table top raises
5/side Single-leg DB snatch
10 Tension swings
+
3 rounds @ increasing pace and load
1 Wall walk
4 DB snatches
2 Ring muscle-ups
6 GHD sit-ups
8 Wall balls
60-seconds rest between rounds

800m 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
+
2-4 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.

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.

For 30:00 @ steady pace
6 Thoracic rotations
40m Sled drag/push – light
20m Bear crawl
6 e/side Half kneeling bottom up KB presses
4 Alternating Hip airplanes
20m Monkey crawls – switch direction every 5m