CFG 2025, IE6 “Throttle Up”

For time
35 (cal) Ski erg
28 Chest-to-bar pull-ups
24 Burpee box jump-overs, 24/20″

Time cap. 8:00 (Original 6:00)

Optional vest. 22/16lbs (10/7kg)

– Start part B @ 4:00 after finishing part A –

CFG 2025, IE7 “Hammer down”

For time
35 (cal) C2 bike
28 Bar muscle-ups
24 Burpee box jump-overs, 24/20″

Time cap. 10:00 (Original 8:00)

Overview. Two short, aggressive sprints separated by full rest. Both start with a hard machine push into upper-body pulling under fatigue, then finish with a big effort on the burpee box jump overs. The test is about pacing the opener right, keeping gymnastics in control under a high heart rate, and closing strong on the burpees.
Strategy.
Part A – Ski at a pace that’s hard but lets you get straight to the pull-up bar (around 90% effort). Break C2B as needed to avoid failed reps, but keep the rests tight (e.g., unbroken, 15–8–5 or 14–7–7). Burpee box jump overs are where you can make up time = stay moving at a quick but sustainable rhythm. PUSH yourself when you feel like slowing down.
Part B – The bike will spike your legs and breathing will still be heavy from part A. Aim for a pace you can hit straight into the Bar MU without chalking up for 20 seconds. Break early and smart (e.g., 10–8–6–4) to avoid grip blow-up. On the burpee box jump overs, keep turnover quick, breathe multiple times on each rep, and don’t let yourself slow down.
Instructions. You can set this up with a single box (no need for 8 boxes like at the Games). Have a plan for your pull-up/BMU sets before starting so you don’t need to rely on in-the-moment judgment under fatigue.
Debrief. Take 2–3 minutes after the workout to reflect
– Did you hit the right pace on the machine to get straight into gymnastics?
– How did your planned set strategy hold up under fatigue?
– How was your push on the burpees?
– Name two (2) things you executed well. What’s one (1) thing you’d change to shave time?
Movement options.
SkiErg/BikeErg → Row/Air bike for same calories
Chest-to-bar pull-ups → reduce reps (24, 20 or 16) → Pull ups (24, 20 or 16) → Jumping pull ups (24, 20 or 16)
Bar muscle ups → reduce reps (20 or 16 or 12) → Chest-to-bar pull ups (24, 20 or 16) → Pull ups (24, 20 or 16) → Jumping pull ups (24, 20 or 16)
Burpee box jump overs → Lower box → Box step overs

Ylöstyöntö telineestä pys vaudinottoon
*3 sarjaa *
-3 @75%

Rive+Rive riip ap+Ylöst
5sarjaa
-1+1+1 @80-85%

A) Build to daily max unbroken Pull Ups (Bodyweight, banded, low bar) in 10 minutes

B) 3 x @50% of the reps
Every 2 min

Amrap 12
RUN

2 rounds

In 4min
30/24 cal bike erg or echo bike (max. 2min)
30 KB swing 24/16
AMRAP burpee to target

Rest 2min

In 4min
500/450m row
20 one arm DB thruster 22,5/15
AMRAP burpee over DB

Rest 2min

Kelin vuoksi ulkotreeni peruttu ja treeniä muutettu sisällä tehtäväksi.

Warm Up
2 rounds
2 min ski/row
15/15m kb bottom up carry (90/90) @slow and controlled
10 scapula push ups
:30 bar hanging
5 snatch grip barbell romanian deadlifts / deadlifts (stick to the tempo from str part)

Strenght
3 sets
Wide Grip Bench Press x 8-10reps @50-60% of 1rm bench press (3 sec alaslasku, 1 sec rinnalla ja ylös) (voit tehdä dumbbeleilla myös)
rest 1.5 min
Snatch Grip romanian deadlifts x 8-10 reps @50-60% of 1rm snatch (use straps) (tempo 3110) 3s alas, 1 sek alhaalla, 1 sek ylös, ei pausea lantiolla.
rest 1.5 min

2 sets
Tall kneeling filly press x 8-10 reps per side (2-3 sec jarruttavana alas, muuten vapaa)
rest 1.5 min
Barbell Hip thrust (tempo 2002) 2 sec alas, 2 sek pito ylä-asento)
rest 1.5 min

Accessory Work
2 rounds for quality
30/30s star side plank R/L
3x5+5m quadtruped crawl forward/backwards
10 double kb hang clusters @12-16/16-20kg's
:20-30 sec L-tuck hold hold on pull up bar

Front squat, rest 2:30-3:30 b/t sets

7 @ 75-77%
5 @ 79-81%
3 @ 83-85%
7 @ 77+%
5 @ 81+%
3 @ 85+%

EMOM 5:
7 Unbroken Pull-ups

• Rest 3min

EMOM 5:
7 T2B

• Rest 3min

EMOM 5:
7 Unbroken Pull-ups

HEAVY WEEK 7/12

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WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

10× BAND FACE PULL

10× GORILLA SQUATS *wide stance

10× GORILLA SQUAT "JUMP" *kyykkää toinen käsi selän takana ja toinen edessä koskettaen lattiaa, nouse ylös kevyesti hypäten käyttäen jalkaterät vierekkäin, vaihda samalla käsien paikat toisin päin

5+5× GLADIATOR ALTERNATING DIG DEADLIFT *DB/PLATE - pidä kuorma kokoajan käsissä ja käytät ristikkäisen jalkaterän edessä koskettaen lattiaa

5× CRUNCH TO HIP LIFT OPPOSITE HAND TO FOOT *selin makuulla lattialla, nosta lantio ylös, alavatsan ja pakaran työllä, laske lantio alas ja tee vatsarutistus sekä vastakkaisen suoran jalan nosto koskettaen yläasennossa jalkaterää, toista toiselle puolen ja aloita liike alusta - lantion nosto jne..

20× SHOULDER TAP IN WALL HANDSTAND HOLD or
10× BEAR CRAWL HOLD with SHOULDER TAP karhun käynti asennossa polvet irti lattiasta, hartia kosketuksen aikana vältä lantion heijausliikettä

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snatch, Clean & jerk training : you can make your own barbell technique

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SNATCH PULL + DIP SNATCH + SNATCH from ABOVE KNEE *use straps
2×2× 1+1+2@barbell, 1+1+2@up to 73-77%, sn-%, rest btw sets 2min

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BLOCK CLEAN HIGH PULL from ABOVE KNEE +
BLOCK POWER CLEAN from ABOVE KNEE +
BLOCK CLEAN from ABOVE KNEE + PUSH PRESS + SPLIT JERK *split jerk to the other side on the next set
2× 1+1+1+1+1@barbell, 1+1+1+1+1@up to 71-75%, jerk-%, rest btw sets 2min

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PAUSE BACK SQUAT *3-5 seconds pause in the bottom, slowly down and explosive up!
3@barbell, 3@50%, bs-%, rest btw sets 2min

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BACK SQUAT
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
1@70% 1@78%, 4×3@83%, 3+@83%, 1-2 reps left, rest btw sets 2-3min

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CLEAN LIFT OFF + CLEAN PULL + TRAP SHRUGS
3× 3+1+3@80-85%, jerk-%, rest btw sets 2min

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video: DIP SNATCH

video: PAUSE BACK SQUAT

video: CLEAN LIFT OFF

video: TRAP SHRUGS