Zombie Squat

3 x 4, every 2:00

DUAL Dumbbell Incline Bench Press 12-12-12-12
- use plates under bench to reach incline position

Use the heaviest weight you can for each set.
Rest as needed between sets.

Ring Rows 4x max rep

Rest as needed between sets.

Complete as superset!
Go for a warm up set before you would start the 4 work sets!

Weighted chin up 5RM

EMOM 12 (0:30/0:30)
1) SkiErg for calories
2) Power clean and jerks @ 43/30kg
3) BikeErg for calories
4) Thrusters @ 43/30kg (95/65lbs)

– Rest 4:00 –

EMOM 16 (0:40/0:20)
1) Burpee box get overs, 48/40″
2) SB carry @ 70/45kg
3) Rope climbs
4) Rest

Overview.
Part A blends light barbell cycling with machine work to build power output and muscular endurance under sustained fatigue. The short intervals mean you need to move efficiently and with intent from the start, there’s little time to recover mid-round.
Part B shifts toward grunt work and skill, combining burpee get overs, loaded carries, and rope climbs with limited rest. The work-to-rest ratio tests your ability to stay composed and productive under pressure.
Effort.
Part A: Work at an RPE of 8–8.5/10. The 30 seconds on / 30 seconds off format gives you just enough rest to repeat strong efforts. Focus on steady pacing and smooth barbell mechanics. Don’t redline early; aim to hold consistent output across all 3 rounds.
Part B: You’ll be working for 40 seconds at high tension and short rests, so manage your breathing and move well. Focus on clean reps and strong posture during carries and climbs. Use the rest to actively bring your heart rate down and prepare for the next round (big exhales, relax).
Feel. Our aim in today’s EMOM’s is consistency. You’ll have work/rest on each minute, so choose a number of reps/calories/distance on each minute that feels repeatable.
The overall feeling should be that you’re working hard and your HR is high but you’re still staying in control, not going over the line of no return.
Adaptation. Improve your threshold conditioning while working on key movement skills.
Instructions. Set up equipment 2-3m apart to allow for easy transitions.
Debrief. Take 2–3 minutes after the workout to reflect
– How was your pacing? Were you able to keep moving through the entire session?
– Could you repeat your efforts each round of the EMOMs?
– What could you change about your approach if you needed to repeat and improve your result?
– What two (2) things can you be proud of in this session?
Movement options.
SkiErg/BikeErg → Any other monostructural movement for calories
Barbell → 43/30kg (95/65lbs) to 30/20kg (65/45lbs)
Burpee box get over → Lower box that you can still set up safe/stable
Rope climb → ½ length rope climbs → Regular rope climb → ½ length climbs → Pull to standing from the floor (2 – 4/climb) → Rope pull-up (3 – 6/climb) → Towel pull-up (3 – 6/climb)
Sandbag/D-ball → 150/100lbs to 100/70lbs → double KB front rack carry @ heavy

if KB+run and row tests are done:

For Time (30 min cap)
21 Turkish Get-Ups, Right Arm
50 Kettlebell Swings
21 Overhead Squats, Left Arm
50 Kettlebell Swings
21 Overhead Squats, Right Arm
50 Kettlebell Swings
21 Turkish Get-Ups, Left Arm

Use a single Kettlebell
P: 32/24 kg (RX)
B: 24/16 kg
O: 16/12 kg
Y: 14/10 kg
W: RKBS 12/8 kg + stick OHS

10 rounds for time
3+3 power snatch 60/42,5
6+6 box jump 60/50
9/7+9/7 cal erg

You go, I go (both 10r)

Complete as many rounds as possible in 20 mins of:
10 Burpee Pull-ups / Burpee to target
15 Wall Balls, 9/6 kg
20 Sit-ups

Goal: 6+ rounds

*build to heavy
*2min rest

4x
6min ON/3min OFF

30/25 Cal
300m Run
+
Max Calories

Echo-Ski-Bike-Row

AMRAP 8

2-4-6-8..etc
KB Swing 24/16kg
Push-Ups