Bench press

4 x 4 @ 82+%, rest 3:00 between work sets

Bent Over Row + Romanian Deadlift

5 x ( 6 + 4 ), build

Go every 3:00

3 sets:
8 x 40/20sec
- Rest 2min btw sets
- Use 2 different machines, but complete 1 set w/ same machine.
- Score: total calories

3x 11min ON/2min OFF

”I Go-You Go”

3 Shuttle Runs
12/9 Cal (Row-Bike-Ski)
3 Shuttle Runs

Barbell cycling – for quality (unbroken sets)

10-9-8-7-6-5-4-3-2-1
Power clean and jerks

Weight options. 43/30 kg (95/65 lbs) – 52.5/35kg (115/75lbs) – 61/43 kg (135/95 lbs) – 70/47.5 kg (155/105 lbs) – 83/56 kg (185/125 lbs)
Intent. Improve your power clean and jerk cycling mechanics, rhythm and breathing = Only go as heavy as your form allows. We are looking to ACCUMULATE EXCELLENT REPETITIONS. Each set is to be done unbroken.

For time
100-80-60-40-20 cal row
After each set
4-4 strict Pull up / partner assisted (You GO, I GO)
8 Syncro Single arm devil’s press @22,5/15kg
8 Syncro DB goblet squat
40 Double under/ 60 single under each ( first one person Completes 40 Then the other)
Timecap: 38 mins

3 rounds:
16 Alt. Straddle Landmine Presses (sit on a 20/25kg plate) (8/8)
10 Banded Scapula Side Reach
10 Prone A,T,Y
- Rest as needed

4 RFT :

15 Goblet Squats 16/12kg
5+5 One Arm Thrusters 16/12kg
30 X-Jumps

TC 9

Every 6min, 4 rounds
Run 800m
– tasainen reipas vauhti
– minuutin nopeampi lähtöväli kuin viime viikolla

3 Intervals

EMOM 8 (0:40/0:20)
1) Double-unders
2) Power clean and jerks @ 61/43kg (135/95lbs)
3) Toes-to-bars
4) Bar-facing burpees

– Rest 4:00 –

EMOM 8 (0:40/0:20)
1) Row for calories
2) Wall balls @ 9/6kg (20/14lbs), 10′ target
3) Air bike for calories
4) Burpee pull ups

– Rest 4:00 –

EMOM 8
1) Double-unders
2) Power clean and jerks @ 61/43kg (135/95lbs)
3) Toes-to-bars
4) Bar-facing burpees
5) Row for calories
6) Wall balls @ 9/6kg (20/14lbs), 10′ target
7) Air bike for calories
8) Burpee pull ups

Overview. Three EMOMs mixing cyclical work with barbell and gymnastics. The 40s work / 20s rest format on A1/A2 (note that A3 is full minute) keeps you moving fast but still gives just enough recovery to hit each station with intent. A1 features more skilled movements with higher coordination demands. A2 is more grunt work with heavy breathing and full-body fatigue, A3 is a combination of those two. The aim is consistent effort and sharp execution across all rounds.
Adaptation. Develop aerobic capacity, movement efficiency under fatigue, and the ability to recover quickly between short, intense bouts. Builds both cyclical engine and mixed-modal resilience.
Effort. Work at 8–8.5/10 RPE, hard but controlled. You should be able to match or slightly improve each station’s score in later rounds. Avoid redlining early; instead, stay just under threshold and use the 20s rest to recover.
Feel. Expect steady breathing and high heart rate throughout. The challenge is keeping good movement quality with fatigue and increasing HR and breathing.
Debrief. Take 2–3 minutes after the workout to reflect
– How well did you maintain output across stations and rounds?
– Which station challenged you the most, and what contributed to that?
– How did your pacing in the first half affect your finish?
– Where did you make the best use of the 20-second rests?
– What would you adjust next time to improve consistency or scores?
Movement options.
Double-unders → Speed rope skips→ Single-unders
Power clean and jerk → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs) or 30/20kg (65/45lbs), weight you can keep chipping away at as singles
Toes-to-bars → Toes-to-rings → ab-mat sit-ups
Row/Air bike → SkiErg, BikeErg or Run for calories
Burpee pull ups → reduce bar height to make the pull up portion easier (or elevate your platform with mats)