5 x 2:00 rounds:
6 shuttle runs 20m = 1 rep
Max wall walks
– Rest 1:00 between rounds.
- Don't have a wall, do max push ups

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Goal & Intensity:
-Build capacity by combining short, fast sprints with upper body control work.
-Stay consistent across all five rounds.
-This workout should feel like interval training — fast shuttle runs followed by a challenging gymnastic effort.
-Heart rate goes up, shoulders and core get tested under fatigue.
-Pace the shuttle runs just enough so you can still perform quality wall walks or push-ups.
-Use the 1-minute rest to shake out the arms and get ready to go again.

For time:

10-8-6-4-2

Calories ski erg
Handstand pushups
Hang power snatch @43

E2,5min x5
4 tempo Front Squat 21x1
30-60s plank hold

EMOM 12

Minute 1 : Bike 12/9 Calories
Minute 2 : 12 Goblet Squats
Minute 3 : 12 One Leg Knee Raise ( Strict )

Warm Up
2 rounds
2:00 cardio (add speed each round)
5+5 squat strech
5 inch worm with push up
5 dynamic squat strech
5 tempo strict press
5 tempo good morning
5 tempo back squats
then some mobility as needed and start workout.

Strenght
Back Squat 10-8-6-4 reps
Bench Press 10-8-6-4 reps
Deadlift 10-8-6-4 reps
rest 1.5-2.5 min bwn sets
Take About 12-15 minutes per movement, focus on quality on each rep.
Building in weights on each set, starting light and finish moderate heavy.
means that there is 3-5 RIR on last set.

3 sets:
6 Single Leg RDL (each leg) @6-7/10 RPE
12 Barbell Row @6-7/10 RPE
- Rest as needed btw sets

5 sets:
3 x (1 Clean Pull + 1 Muscle Clean)
- Easy weight, practice pulling technique and focus on bar path
- Rest as needed btw sets

Alternate A1/A2

A1. Push press, rest 1:00 before A2
Build to heavy 4 (H4)@ RPE 8 (82-86%, 2 RIR)
+
3 x 4 @ RPE 6-7 (78-82%, 3-4 RIR)

A2. Weighted chin-up, rest 2:00 before A1
Build to heavy 4 (H4)@ RPE 8 (82-86%, 2 RIR)
+
3 x 4 @ RPE 6-7 (78-82%, 3-4 RIR)

– Build to a heavy 4 (H4) @ RPE 8 (around 82-86%1RM).
– Once you’ve hit the H4 set, you have 3 back-off sets of 4 reps @ 78-82%H4

4 Total intervals, alt A1/A2

A1. For time
2400m BikeErg
18 SB Squats @ 70/47.5kg
12 Bar muscle-ups

A2. For time
1000m SkiErg
5-4-3-2-1
SB cleans @ 70/47.5kg
Wall walks

– Go every 10:00 –

. Two tough intervals alternating every 10 minutes. A1 starts with a longer aerobic effort into heavy squats and high-skill gymnastics. A2 is more segmented and dense—shorter monostructural buy-in, then descending rounds of heavy cleans and wall walks. This session challenges your ability to stay composed through muscular fatigue and to recover between efforts while maintaining intensity and movement quality.
Adaptation. Train high-effort, full-body intervals that combine engine work with heavy loading and gymnastics under fatigue. Develop gymnastics control under breathing stress and fatigue, while reinforcing efficient movement patterns under heavy load.
Effort. Work at around 85–90% effort. These intervals are long enough to punish poor pacing, but short enough that intensity still matters. In A1, push the bike but leave enough in the tank to move well on the bar muscle-ups. In A2, stay steady through the ski and aim for clean, continuous work through the descending rounds.
Feel. Breathing will build gradually in A1, with grip and shoulder fatigue showing up late in the BMUs. A2 hits faster—expect your midline and shoulders to feel the wall walks, especially paired with heavy sandbag cleans. The 10-minute window gives you time to recover, but only if you manage your pacing and transitions well.
Debrief. Take 2–3 minutes to reflect on the session
– Did you hit consistent times across all four intervals?
– How well did your gymnastics hold up under fatigue?
– Did the wall walks or sandbag cleans become a limiter in A2?
– What two (2) things did you execute well? What’s one (1) thing you’d improve to get more out of these intervals next time?
Movement options.
BikeErg → 1000m Row
SB squats → Lighter SB → If no SB or D-ball: Dual KB front squat @ 2 x 32/24kg (70/53lbs) or 24/16kg (53/35lbs) or 16/12kg (35/26lbs) → Front squat @ 70/47.5kg (155/105lbs), or lighter if needed
Bar muscle-ups → reduce reps (6, 8 or 10) → Jumping bar muscle-ups → Chest-to-bar or regular pull ups (18 or 12)
SkiErg → 800m Run
SB cleans → lighter SB → If no SB or D-ball: Dual KB cleans @ 2 x 32/24kg (70/53lbs) or 24/16kg (53/35lbs) or 16/12kg (35/26lbs) → Power cleans @ 70/47.5kg (155/105lbs), lighter if needed.
Wall walks → Reduce reps (3-3-2-2-1 or 3-2-1-1-1)

Snatch

6 x 2 @ 70-80%, go every 1:00-1:30

– Do your first set @ 70%1RM set and then build up within the percent range
– Drop the bar between each rep, reset and go
– Drive through the floor to full extension, aggressive pull-under, and stable overhead lockout. Focus on consistent bar path and receiving depth.