For time


75 Double-unders
25 Toes-to-bars

15 Clean and jerks @ 61/43kg (135/95lbs)

75 Double-unders
25 Toes-to-bars

12 Clean and jerks @ 83/56kg (185/125lbs)


75 Double-unders
25 Chest-to-bar pull-ups

9 Clean and jerks @ 102/70kg (225/155lbs)



75 Double-unders
25 Chest-to-bar pull-ups

6 Clean and jerks @ 111/80kg (245/175lbs)

Time cap. 22:00

Note. You can choose whether you change the plates right after the previous bar or just before the next one

Barbell options. Choose one you can finish

Number1 (smaller jumps) – 61/43kg (135/95lbs), 70/47.5kg (155/105lbs), 83/56kg (185/125lbs), 93/65kg (205/145lbs)

Number 2 (lower start A) – 52.5/35kg (115/75lbs), 61/43kg (135/95lbs), 70/47.5kg (155/105lbs), 83/56kg (185/135lbs)

Number 3 (lower start B) – 43/30kg (95/65lbs), 52.5/35kg (115/75lbs), 61/43kg (135/95lbs), 70/47.5kg (155/105lbs)

Number 4 (same weight) – 43/30kg (95/65lbs) or 52.5/35kg (115/75lbs) or 61/43kg (135/95lbs) throughout (no increase in weight)

Before you start. Take a moment to estimate how fast you think you’ll go on each part of the workout and where the bottlenecks/opportunities are. This is a good self-awareness and strategy practice that’ll help you prepare for competitions.

Overview. A descending barbell ladder wrapped in gymnastics and double-unders. The early rounds are about efficiency and saving your grip, the later rounds are about composure under heavier loads. The workout rewards athletes who manage fatigue early so they can attack the final two barbells with confidence.

Strategy. Think of the double-unders as the buy-in to gymnastics and clean and jerk = Keep them calm and steady, break if needed but not unnecessarily.

While you can go unbroken on toes-to-bar/chest-to-bars if you have the capacity, short breaks here won’t cost you that much time and will save your grip. Few ideas: 15-10, 10-8-7, 8-7-5-5 or a bigger set to open and then chip away. Stay relaxed on the kip and come off the bar before getting too close to failure.

For the clean & jerks, you’ll likely want to do singles from the start. Adjust your pace (increase rest between reps) progressively as the weight gets heavier. You can be a bit more relaxed (but not sloppy) on the lighter weights but with heavier ones, you’ll want to focus and commit to each lift to avoid any misses.

When changing weights, move with purpose. Have everything pre-staged so you don’t waste time.

Instructions. Pre-stage the weights needed as these can get tricky especially in kilos (this will be good practice). Set all stations about 1.5-2m apart.

Debrief. Take 2–3 minutes after the workout to reflect
– How efficient were your plate changes?
– Did you choose the right barbell pacing at each weight?
– How well did your set breakdown work on the gymnastics?
– How would you change your approach to this workout if you’d repeat it?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Double-unders → reduce reps (50/each time) → Speed rope steps
Toes-to-bars → Toes-to-rings → V-ups → ab-mat sit-ups
Chest-to-bars → Pull-ups → Jumping pull-ups → Ring rows
Barbell → see options above

15min, Practice Tall Cleans:
3 Tall Cleans
- Rest as needed btw sets

In 2 min:
25 cal row
Max burpees

Rest 2 min

In 2 min:
30 cal row
Max burpees

Rest 2 min

In 2 min :
35 cal row
Max burpees

Your score is the total amount of burpees

Gymnastic skill development
For quality :
1. 10 Jump into hollow pos.
2. 3 x 10 Kip swing
3. 5 x 5 Kipping rhythm
4. 5 x 1 Kipping pull-up starting from the top pos.
5. 5 x 3-5 Kipping pull-up with 1" pause on top
6. 3 x 3-5 Kipping pull-up

Optional:
Tempo (5-7" lowering) negative chin-up
4 x 4-6 reps, 90" rest btw sets

Isometric holds – 2-3 Rounds

0:10-0:30 Ring support hold
0:10-0:30 Chin over the (pull-up) bar hold
0:10-0:30 Bottom of ring dip support
0:10-0:30 Hanging L-sit hold

Part A).
Skill Primer
Muscle Clean & Tall Jerk (5-8 sets x 2+2)

Part B).
Low Hang Clean, Clean & Split Jerk
(8 sets x 1+1+1 / 60%-75%)

LÄMMITTELY

5:00 min raajojen pyörittely & liikelaajuuksien aukaiseminen.

Tämän jälkeen liikkeiden läpi käynti ja suora aloitus harjoitukseen.

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KIERTOHARJOITUS

7 x 4:00 min / 1:00 min

1) 20 Lattiapenkkipunnerrusta käsipainoilla + 20 Kulmasoutua käsipainoilla

2) 1000/800m Pyörää + Niin monta boxille askellusta kuin mahdollista loppuaikana

3) 12 Kahvakuulaheilautusta + 8/8 Kuntopallon heittoa seinään, kiertäen

4) 8 Burpeeta + 12 Rengassoutua

5) 500/400m Soutu + Niin monta vauhtipunnerrusta kuin mahdollista loppuaikana

6) 12 Slamball heittoa lattiaan pään päältä + 20 Russian twist

7) Dball pito sylissä karhun halauksessa

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HUOMIOITA

Tässä harjoituksessa kehitetään koko vartalon lihaskuntoa, hieman räjähtäviä ominaisuuksia sekä runsaasti lihaskestävyyttä.

Harjoitus ajetaan läpi yhden kerran ja jokaisella 4:00 minuutin osiolla tavoite on tehdä niin paljon töitä kuin vain mahdollista sekä paukkuja. Mene omaan tahtiin!

HERO | WARRIOR | SCALED
MALE / FEMALE

100 DU | 75 DU | 200 SU
15 Snatches (61/43kg | 52/34kg | 34/20kg)
100 DU | 75 DU | 200 SU
25 Cleans (84/56kg | 70/52kg | 52/34kg)
100 DU | 75 DU | 200 SU
35 Deadlift (125/84kg | 102/70kg | 70/52kg)
100 DU | 75 DU | 200 SU

Time Cap 15min

EMOM 15 ( Work 0:40 / Rest 0:20 )

A) Bench Press 50/35kg
B) Sit-Ups
C) Jump Rope

2-3× 8-12× *kuorma niskassa, plate/db