2-3 Rounds, each for time

3 Wall walks
12 DB snatches, alt
21 Box jump overs, 24/20″
12 DB snatches, alt
3 Wall walks

Go every 5:00

Rest 6:00 before next part –

2-3 Rounds, each for time
9 Overhead squats
15 Chest-to-bar pull-ups
21/15 (cal) Air bike
15 Toes-to-bars
9 Overhead squats

Go every 5:00

Number of rounds in each part. Only do as many rounds as you can do with good quality ( = here, fast pace/unbroken sets).

• Choose a load that allows you to a) go unbroken, b) try to move fast, c) not be too easy. Example weights (DB). 15/10kg (35/20lbs), 22.5/15kg (50/35lbs), 27.5/20kg (60/45lbs), 32.5/22.5kg (70/50lbs) Example weights (Barbell). 35/25kg (75/55lbs), 43/30kg (95/65lbs), 52.5/35kg (115/75lbs), 61/43kg (135/95lbs) Intent. Your goal today is to move fast. Ideally we’re looking to keep all work unbroken with quick transitions to explore how fast we can (without the wheels coming off). Make sure the movement options support this ( = don’t make it so hard that the work becomes a grind).

Overview. Short, repeatable intervals designed to explore speed and confidence under fatigue. Both parts are symmetrical and the intent is to stay unbroken, transition quickly, and keep movement quality high. The structure allows you to push pace without the session turning into a grind.
Effort. Work at ~9/10. Each round should feel fast and purposeful, not sloppy. You should finish every round with time to rest before the next one. Aim to complete each round at a faster pace than the previous one.
Feel. Each round should feel sharp and demanding rather than a grind. These will be hard but you don’t want the wheels to come off in the middle of a round. You should feel like you’re racing, but still able to make good decisions: fast transitions, confident sets, no hesitation.
Adaptation. Builds high-end repeatability and confidence at competition pace. Trains the ability to push intensity, cycle moderate loads quickly, and maintain technical quality under time pressure. Reinforces pacing awareness for short, hard efforts.
Debrief. Take 2-3 minutes after the workout to reflect
– Were your round times consistent across all three efforts in each part?
– What changes were you able to make to move faster?
– Were your load and rep choices appropriate for true game speed?
– What would you adjust to make each round feel faster without sacrificing control?
Movement options.
Wall walk → 6m Seal walk / rep
DB snatches → see options above, weight you can do unbroken sets with
Box jump overs → reduce box height
Barbell → see options above OR 30/20kg (65/35lbs), 25/15kg (55/35lbs), weight you can do unbroken sets with
Air bike → Another machines for same calories
Chest-to-bar pull-ups → drop the reps to 12 or 9 → Pull-ups (15, 12 or 9) → Jumping pull-ups (same rep options as pull-up)
Toes-to-bars → Toes-to-rings → V-ups