4 sets:
800m Run
10 Burpees
7 DL @BW
4 Strict Pull-ups
- Rest 4min

4x3 @50-60%

12min Amrap

2 Raakaleuka
3 Raakatempaus
3 Valakyykky
2 Raakaleuka
4 Raakatempaus
4 Valakyykky
2 Raakaleuka
5...
5...

25/35 kg

10 Rounds for time

3 Wall walks
2 Clean and jerks (anyhow) @ 93/65kg (205/145lbs)
1 Rope climb

Time cap. 15:00

Overview. A tight, high-skill triplet that tests efficiency under fatigue. The movements are low-rep but high-demand, so consistency and quick transitions are key for a fast time. This is about composure and execution more than just pushing hard.
Strategy. Your overall aim is consistency of execution here. Move steady on the wall walks, be fast up and down the wall but don’t rush, as sloppy positioning will cost more energy. Treat the clean and jerks as quick, committed singles; rest with purpose between the reps, rather than just staring at the bar. Jump high, keep your legs engaged, and descend efficiently on the rope climb. Stay focused on crisp movement and transitions, keep the chalk breaks minimal. Transitions are where time disappears here.
Instructions. Have a tight (but safe) setup to keep the transitions short.
Debrief. Take 2–3 minutes after the workout to reflect
– Did you hold consistent across rounds, or start slowing down?
– Were your reps clean and quick, or did your movement get sloppy as you got deeper into the workout?
– How efficient were your rope climbs, especially the descent?
– Name two (2) things you executed well. What’s one (1) adjustment for next time?
Movement options.
Clean and jerk → 83/61kg (185/135lbs), 70/47.5kg (155/105lbs), 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), these should be moderately heavy for you
Rope climbs → Rope climb pull ups (4/round) → Strict pull ups (4/round)

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

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