6RM Weighted chin-up
- Rest 2min btw sets

BikeErg intervals (FTP)

4 x 10:00 @ 95-100%FTP20

– 5:00 @ 40-60%FTP20 recovery –

Flow. Once you start, you will stay on the bike for the remainder of the session (all recoveries are active). Each set is 10:00 of work (95-100%FTP20), followed by the 5:00 recovery interval @ 40-60%FTP20.
Note (pace). % are based on average watts from the Bike power profile (see session notes for options if not done this). The % won’t work for pace/1000m or calories/hr (so make sure to use watts).

Session overview. This week’s long bike intervals are traditional FTP intervals. You’re building your capacity to endure at your threshold pace. These steady efforts will become challenging as you get deeper into each interval, do your best to stay within pace.
The 5:00 recovery intervals help your body to further clear (utilise) the built up lactate from the work intervals. You can pedal anywhere within the range that feels good to you. Do the recovery interval also after your last set.
Adaptation. Improve your muscle endurance and ability to sustain moderate power output on the bike.
Session RPE/Feel. 7-8/10, you should feel that you could MAYBE do one more interval at the end if you absolutely had to (maintaining your pace). Your effort will increase as you get deeper into each interval (but aim to keep your pace). These will start to feel hard by the 2nd interval set.
Pace. Use the % avg. watts based on your Bike power profile. IF you haven’t done the Bike profile, choose a pace that you can repeat for all 3 intervals.

KB Windmills
5 x 5+5

Start with your difficult side.

AMRAP 20 min
20 burpees
25 KB
30 situps

Deadlift ( Deadstop )

4-4-4-4-4-4 Building

Go every 3:00

5 rounds
1min row
1min box over jump 60/50
1min wallwalk
1min rest

3 rounds
10-20 hanging knee raises
15 back extension
1min rest

90s on / 30s off for 3 rounds w/ partner, YGIG, divide working time evenly:
a) jump rope (anyhow)
b) kb pass through
c) ski erg
d) sled push
e) bike erg
f) 3 slam ball + 3 burpee over ball (YGIG for "rounds")

RPE 7

Upper body strength

3x 5 weighted pull up (5-10kg in tank)
3x 5 weighted ring dip (5-10kg in tank)
2x10 bench press
2x10 barbell row

Tempaus

3 Sets of intervals, alt A1/A2

A1. EMOM 8 (0:30 work / 0:30 rest)

1) BikeErg for calories
2) Wall balls @ 30/20p
3) Row for calories
4) DB Front rack walking lunges*

A2. EMOM 8 (0:30 work / 0:30 rest)

1) BikeErg for calories
2) SB cleans @ 68/45kg (150/100lbs)
3) Row for calories
4) SB Bearhug squats @ 68/45kg

– Rest 2:00 between sets –

• Use the heaviest DBs that still allow you to work the whole 0:30 each time