EMOM 40 min (8-min cycle x 5 rounds)
-Move through the stations at your own pace
-Each minute = start the assigned work, rest for the remaining time

1) 50 sec easy bike/row
2) 10–14 wall balls (6/9 kg)
3) 5+5 KB snatch (12/16kg)
4) Rest
5) 50 sec easy bike/row
6) 4–6 HSPU
7) 8–12 kipping chest to bar
* or 3–6 bar muscle-ups
8)Rest

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Stimulus

-Moderate, sustainable conditioning
-Alternate between cyclical work and skill-based movements
-Focus on quality and consistency, not intensity

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RPE

-RPE 6–7
-You should feel like you’re working, but never close to failure

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Pacing & Tips

-Keep bike/row truly easy → this is your recovery
-Choose reps that allow you to finish each minute in ~30–40 sec
-rest should feel intentional, not forced
-If you start missing reps or rushing → scale immediately

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SCALING OPTIONS

• Wall balls: lighter weight / lower target
• KB snatch: reduce weight or switch to Russian swing
• HSPU: box pike / DB shoulder press
• C2B / BMU: pull-ups / banded / ring rows

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WARM-UP (10–12 min)

General (5 min)
2 min easy bike/row
then 2 rounds:
10 air squats
10 shoulder taps in plank hold
10 light KB deadlifts

Specific (5–7 min)
1 round:
8 wall balls (light)
5+5 light KB snatch
4–6 pike push-ups
6–8 pull-ups or rows
Goal: elevate heart rate + prep shoulders

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COOLDOWN (5–8 min)

2–3 min easy bike/row (very light)
Then:
30–45s couch stretch / leg
30–45s lat stretch / side
30–45s chest/shoulder opener

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*FINAL NOTE *

This is not a competition workout.
If done right you finish feeling worked, not destroyed.

Stay smooth. Stay consistent. Leave 2–3 reps in the tank.
- Coach Minna