AMRAP 15

21 Calories Bike Erg
15 Push-Ups
9 Dual DB Front Squats 15/10kg

Reverse Lunges + Back Squat

5 x ( 8 alternating legs + 3 back squat )

Go every 3:00

EMOM 15:
1: 6 Burpee Box Jump Overs 60/50cm
2: 15/12cal Ski
3: 30 DU
4: 15/12cal Row
5: Rest

EMOM 15:
1: 6 Burpee Box Jump Overs 60/50cm
2: 18/15cal Ski
3: 30 DU
4: 18/15cal Row
5: Rest

Gymnastics for quality
For 30min
Pistols & butterflys

ADVANCE
C2B & weighted pistol squats

INTERMEDIATE
Pullups & pistol squats (assisted if needed)

BEGINNER
T2B & high box step-ups

WOD
AMRAP 8min
YGIG

6 alt pistol squats
3 C2B

Scale as needed

accessory:

3-4x
8 good morning
10+10 bulgrian split squats

Tessa Borodulin

Käsinseisonta, käsinkävely

Heart rate zone 130-140

3 rounds

Row 3min
Rest 30sec
Assault bike 3min
Rest 30sec
Ski 3min
Rest 30sec
SU 3min (30s work/30s rest)
Rest 30sec

Exhaust: Last round last minute full blast, SU 45s work/15s rest.

AMRAP 24

50/35 (cal) BikeErg
40 Toes-to-bars
30m KB Front rack walking lunge @ 2 x 24/16kg
20 Burpee pull-ups*
10 Wall walks

• Burpee pull-up height standard: Stand under the pull-up bar and reach arms overhead. In this position, you should not be able to touch the bar with your fingers.

Overview. While the movements are fairly simple, it’ll be easy to move just a bit slower than you could on all of them. Your focus is to find the threshold pace you can just barely keep for the whole 24-minutes and hold on to it.
Strategy. Start the bike up fast, then cruise at about 85-90% effort to finish the calories as you want to be able to transition quickly to toes-to-bars and get them started. Chip through the toes-to-bars and don’t hesitate to take small breaks as needed.
The lunges will be a grind, aim to always complete at least 10m segment before resting (if needed). When you get to burpee pull-ups, aim to get to a good rhythm straight away and don’t let yourself slow down.
Wall walks right after the burpees will be taxing so they might be a little slower than you expect. Stay composed and chip away. Get on the bike straight away (your legs have been “resting”) and get going on your next round.
Instructions. Set the equipment up 2-3m apart (this is your in-built rest).
Debrief. Take 2–3 minutes after the workout to reflect
– How did the workout play out compared to your expectations? Were you able to keep moving or did you run into any sticking points?
– What changes would you make if you needed to repeat the workout and improve your result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Alternate rep scheme → 42/28 (cals) / 30 TTB / 20m FR WL / 10 Burpee pull-up / 5 Wall walks, choose this option to be able to keep moving (vs getting stuck in a single movement)
BikeErg → Row, SkiErg or Air bike for same calories
Toes-to-bars → Toes-to-rings → V-ups → ab-mat sit-ups
KB FR walking lunge → 2 x 16/12kg (35/26lbs) → Farmer’s walking lunge
Burpee pull-ups → If possible, set up a lower bar or rings

Muscle snatch
4x 3

Power snatch + hang power + pause ohs
4-5 x 1+1+1

Snatch
4-5x 2

Snatch pull
4x 2

Rest day - what did you do?