Run / Row

4 x 1500m. / rest 2:15min

Keeping the same pace - about 2 second faster 500m average pace than in your 5k test. If you didn't do the 5k test, go with hard but sustainable pace. Not all out!!

Core:
5 Rounds
10 Hollow Rocks
10 Alligator Rolls
10 Arch Rocks
1 minute Rest

Rest 1 minute between each round. Repeat 5 times. The score will be total time it takes to complete all 5 rounds including each rest period.

Wod
1-2-3-4-5-6-7-8-9-10
Hang Squat clean 45/30kg
10-9-8-7-6-5-4-3-2-1
Push up

Tc 11 min

Optional Accessory
STRENGTH

“Pump, Arnold style”

3 supersets
1) 7+7+7 Bottom Half + Top Half + Full Press (DB or Barbell) video
2) 7+7+7 Bottom Half + Top Half + Full Biceps Curl (DB or Barbell)

RPE 3 to 4, feel the pump!
No rest between moving from exercise to another, but 2-3min rest between rounds.

3 RFT
400m Run
21 American kettlebell swings
12 Toes to bar

12min time gap

Accessory
3 Rounds
3 Tall box jump
6+6 Hip Airplane
14+14 Lateral band walk
7 Plate hollow traveller

Deficit DeadLift 3RM

L-sit tekniikka
tangossa roikkuen

Front Squat
1RM in 8 sets. Rest 2:00
- Goal: Small PR
- Option: 5 x 5 @moderate weight.

5x 8
v2

Hybrid Stance RDL: 3 x 8-10. Rest 2:00
- 3 heavy sets this week. Use last week as a guide.

Focus on quality!!! Strict pulls, no kipping and full range of motion!!!
Rest as needed, but max 3min btw sets.