Sitting shoulder press (on the floor) 3x8

Warm Up
Overall prepping as needed for 15-30 minutes and start workout

Workout for quality
Part 1
2 rounds
2-3 min easy bike erg
8-12 tempo bulgarian split squat with bodyweight R/L
16-20 double dumbbell bench press @15/22.5kg's
:20-30 copenhagen plank hold (voit pitää myös jalkaa koukussa)

Part 2
2 rounds
2-3 min easy run
16-20 american kb swings @16/24kg
8-12 strict chin ups
:20-30 Knee tuck hold

Part 3
2 rounds
2-3 min double unders/drag rope double under training (pätki sopivasti et on suht helppoa)
8-12 single leg RDL with 1 dumbbell R/L
16-20 alternating hand hang clean&push press with 1 dumbbell
:20-30 single arm kb bottom up carrying (90/90)

Warm Up

2 sets
:45 Jog
10 Single Arm Kettbell Russian Swing (each side)
:45 Machine
10m walking lunge
2x Pull ups

Workout

4 Sets (1 set every 12 minutes)
Odd Sets: (At 0:00 and 24:00)
AMRAP 12 Minutes
400m Run
50m Farmers Carry @ hyrox division load
500/450m Row/SKi
10 Strict Pull Ups

Even Sets (at minute 12:00 and 36:00)
AMRAP 12 Minutes
400m Run
15 Kettle Bell Swings (53/35)
500/450m Ski/Row
15m Goblet Lunge (53/35)
(Scored by Rounds + Reps per Set. Every 50m =1 rep).
(KG conv: 24/16)

Clean and jerk – Go every 2:00

3 x 2 @ 65-68%
1 x 1 @ 75-78%
1 x 2 @ 70-73%
1 x 1 @ 80-83%
1 x 2 @ 75-78%
1 x 1 @ 85-88%

– Build up within the percentage range each set
– Drop the bar between each rep, reset and go on the doubles

40-60min assault bike

4 rounds (40min)
2min Burpee broad jumps
– rest 30s
2min Row
– rest 30s
2min Wall ball shots
– rest 30s
2min Ski
– rest 30s

4 rounds for time in pairs
9 strict handstand push ups
15 sumo deadlift high pulls 30/20kg
42 double unders

*You go, I go full rounds with training partner.

** EMOM 42 (0:40/0:20)**

1) (cal) Row
2) DB Push press @ 2 x 22.5/15kg (50/35lbs)*
3) Toes-to-rings
4) (cal) SkiErg
5) SB cleans @ 68/45kg (150/100lbs)
6) Box jump overs, 24/20”
7) Rest

• choose a weight you can keep moving with (adjust up/down as needed) Intent. Aim for consistent reps/calories each minute throughout the EMOM.

Overview.
A long EMOM built around steady, repeatable work with short recovery. The rotating structure spreads fatigue across different patterns, but over 42 minutes the challenge becomes maintaining output and movement quality as fatigue accumulates. The goal is consistent work across all stations for the full duration.
Effort.
Work at ~7–8/10. Each 0:40 window should feel productive but controlled, you should be able to keep moving the entire time without hitting failure. If you’re forced to stop early or slow drastically, the load or pace is too aggressive.
Feel.
Breathing stays elevated throughout, especially on the row and SkiErg. Shoulders and grip fatigue gradually from push presses, T2R, and sandbag cleans, while the box jump overs add leg fatigue. Fatigue creeps in over time rather than hitting suddenly, later rounds will test your ability to stay composed and keep moving.
Adaptation.
Develops durability and muscular endurance across long durations. Trains pacing control, movement efficiency, and the ability to sustain output with limited recovery over extended EMOM structures.
Debrief. Take 2–3 minutes after the workout to reflect
– Were you able to work consistently for the full 0:40 on each station?
– Which movement caused the biggest drop in output over time?
– Did fatigue build evenly or spike in certain minutes?
– What adjustment would help you maintain quality deeper into the session?
Movement options.
Row/Ski → BikeErg, air/echo bike, run
DB push press → adjust DB weight as needed
Toes-to-rings → Hanging leg raises → V-ups → ab-mat sit-ups
SB cleans → These are intended as singles → Lighter SB/D-ball → Dual KB cleans (touching floor, not just hang) @ 2 x 24/16kg (53/35lbs) or adjust weight to your ability
Box jump overs→ lower box as needed

STRENGTH
7 sets (1 set every 1:30)
2 Tempo deadlift (3 seconds eccentric)
- "Touch and go" reps
- Same weight across

WOD
3 Rounds for time
300m Run
21 Kettlebell deadlift (24/16 kg)
12 Ring row/Jumping pull-up

Rx+: 400m Run, @2x24/16 kg, Jumping C2B/Kip/Butterfly pull-up

Time cap: 13 minutes.

ACCESSORY
2-3 sets
15-20 Banded bicep curl
15-20 Supinated grip band pull apart

STRENGTH
3 sets of:
2-3 (Weighted) negative pull-up (6-8 seconds eccentric)
-Rest 1 minute-
5-7 Tempo pike push-up (3 seconds eccentric)
-Rest 1 minute-
15 Tuck-up
-Rest 2 minutes-

Rx+:
4-6 (Weighted) pull-up
5-7 Tempo box handstand push-up/6-8 Strict handstand push-up
15-20 V sit-up

WOD
2 sets (1 set every 7 minutes)
12-9-6
Hanging leg raise
Box jump/step over (60/50 cm)
Dumbbell power clean (2x12,5/7,5 kg)

Rx+: 15-12-9 Reps/Toes to bar/@2x20/12,5 kg

Goal: Sub 6 minutes/set.