2 Rounds, each for time

400m Run
12 Overhead squats @ 61/43kg (135/95lbs)
24 GHD sit-ups
12 Overhead squats @ 61/43kg (135/95lbs)
400m Run

– Rest 3:00 between rounds –
— Rest 5:00 before part B —

2 Rounds, each for time


500m Row
12 Thrusters @ 61/43kg (135/95lbs)
4/3 Rope climbs
12 Thrusters @ 61/43kg (135/95lbs)
500m Row

– Rest 3:00 between rounds –

SESSION NOTES
Overview. Each part is a hard chipper style triplet with monostructural, weightlifting, gymnastics. The goal is to push each round for time while managing fatigue enough to maintain or improve your time on the second attempt.

Strategy.
Part A: Run at a strong but controlled pace (around 3km pace) that allows you to get straight onto the barbell. Aim for unbroken OHS (adjust weight if can’t do at least 1st round unbroken). Keep the GHDs smooth rather than rushing them, as the midline fatigue will make the second set of OHS more challenging. Once through the final squats, push the run hard.

Part B: Row at a strong pace (slightly slower than 2k pace) that still allows you to walk to the barbell and start your thrusters. Aim for unbroken thrusters on the 1st set and 1 or 2 sets on the 2nd. On the rope climbs, focus on solid footwork and managing your rest between reps. Grip and shoulder fatigue will make the second set of thrusters challenging, so be prepared to break them if needed. Empty the tank on the final row.

Instructions. Choose barbell loads that allow you to complete 12 reps unbroken when fresh, even if you need to break sets during the workout. Use the first round of each part to establish your pace and aim to match or beat it on the second. Use the 3:00 rests to recover your breathing, and the 5:00 between parts to prepare for the next effort.

Debrief. Take 2–3 minutes after the workout to reflect
– How consistent were your times between rounds?
– How did the GHDs affect your second set of OHS?
– Did your thruster strategy hold up after the rope climbs?
– Where did you lose the most time?
– What went well overall and what can you improve next time?

Movement options.
Run/row → 500m Ski or 1000m BikeErg
OHS → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs) → Front squats
GHD sit-ups → Reduce to 16 reps → GHD sit-ups to parallel → Ab-mat sit-ups
Thrusters → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs)
Rope climbs → Reduce reps to 3/2 or 2/1 → Partial rope climbs → Seated rope climb pull-ups