40 m lunges
80 m farmer’s carry
800 m run
15 kb goblet squats
20 burpee broad jumps

90 sec rest

4 rounds

5-3-2
5-3-2
5-3-2

Go every 2:30

7.6. Tempaus

A. Lämppä
4x 2+2+2+2
Veto
Voima tempaus taskulta
Valakyykky
Pystypunnerrus niskan takaa

B. Työsarja1
5-6x 1+1
Tempaus
Tempaus riipusta, polven yläpuolelta

C. Työsarja2
5-6x 1+1+1
Veto
Raaka tempaus
Valakyykky

D. Vedot korokkeelta
3x 4

4 Rounds, each for time

400m Run
8 Power snatches @ 61/43kg (135/95lbs)
20m Hand-over-hand sled pull / 40m Farmers Carry 32/24kg
12 Bar-facing burpees

– Rest 2:00 between rounds –

Time cap. 30:00

Note. Push each round, try to beat your previous time on each one.

Standing. The sled should be heavy and challenging but the weight will depend on the surface you’re pulling on.
SESSION NOTES
Overview. Each round is a hard effort, and the goal is to get slightly faster as you go. The run needs to be aggressive enough to set you up a good round time, but you still need enough control to get started with the snatches straight away and keep the sled pull moving. Use round one to set a strong but beatable time, then look for small gains in transitions, barbell pace, and burpee speed each round.

Strategy. Run at a tough, but repeatable 400m pace. This is where a lot of time can be lost, so fight to keep your pace on each run. If you feel confident in your bar cycling ability, target to keep each round of power snatches unbroken. If you know this is a bad approach for you, stick to smaller TnG sets or even just fast singles the whole way. Regardless, you want to pick the option that allows you to get straight to work and maintain your pace.

Find a good rhythm on the hand-over-hand pull that allows you to keep the sled moving. Think about a long reach and pull with each arm once you get the sled going, or utilise more of a full body “jerk and drive with the legs/hip as you pull” technique (depending on the sled surface, this will be the better choice if your sled doesn’t slide easily).

Finish each round with a fast set of burpees before the break.

Instructions. Set up a 10m lane for your sled pulls and the rest of the equipment 2-3m apart to allow for easy transitions (this is your built-in rest).

Debrief.
– How was your pacing overall?
– Could you keep the snatches unbroken?
– Was your run pace repeatable?
– Did you find a good rhythm with the arm-over-arm sled pull? Did you find the weekly exposure to the sled pulls made a difference?
– Were you able to increase your pace each round?
– How would you change your strategy if you were to repeat this workout?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Power snatch → 61/43kg (135/95lbs) to 43/30kg (95/65lbs)
Run → Row or SkiErg 500m or BikeErg 1000m
Hand-over-hand sled pull → 102/82.5kg (225/180lbs) to 84/61kg (185/135lbs) → Adjust based on friction, this should be hard but you want to be able to do at least the first pull unbroken

For time

• 40 box jump-overs
• 40 kettlebell goblet squats
• 40 hand-release push-ups
• 30 box jump-overs
• 30 kettlebell goblet squats
• 30 ring dips
• 20 box jump-overs
• 20 kettlebell goblet squats
• 20 handstand push-ups

8 seated db shoulder presses
5 strict pull-ups

half kneeling pallof press w. rotation 3x8/8

frontsquat 3x5 @rpe 8 T:41X0

Zone 1:
-Sled Push Sprint 10m
-KB Explosive Squat x 10
-Airbike 5-10cal
-rest 20s

Zone 2:
-Wall Squat 40s
-Run Sprint 200m (inc 3-5%)
-Rest 20s

Zone 3:
-BB Front Squat x 5
-BB/Plate Hip trust x 10-15
-Rest 20s

Zone 4:
-Plate Ab crunch x 10
-Plate Russian Twist x 10
-SkiErg 200m
-Rest 20s

Zone 5:
-SB Reverse Lunges x 8 (leg pair)
-RowErg 200m
-Rest 20s

-7,5min work / 30s Rest
-Remember rest within zones
-Focus: Complete cardio ASAP after strength part.

Back squat

5 x 5 @ 75-80% (last set 2 RIR), Rest 2:30-3:00 b/t sets

8 burpees to target
5 pull-ups
400 m run
15 box jumps
5 push-ups