Emom16:
1: 8-10 weighted box step up
2: 10 d-db push press
3: 8-10 plate burpee gtoh
4: :45 easy machine

E2:30 x5:
8-8-6-6-6 back squat
8 seated d-db press

In pairs:

500cal Bike

5 Power clean
10 Pull-up
15 Wall Ball

One of the pairs on the bike, other does one round of movements, change after every round. Result is time when 500cal is done

Clean

8 to 12 x 1 @ 78+% Go every 1:00- 1:30

Do your first set @ 78%1RM clean, and then build over the remaining sets if you can

Max effort, work up to 2RM, 1RM if feel like it

EMOM10
1. 45s row (cal)
2. 8-10 box jump (no rebound)

Rest 2min

EMOM10
1. 45s shuttle run
2. 12 alt. db snatch

Rest 2min

EMOM10
1. 45s target burpee
2. 15-20 air squat

Rpe 2.5-3 Vauhti huomioiden rpe.

Front squat 4x8

Mobility session followed by some play (working on movements that feel mentally or physically tough during WODs).

Bench Press
• 10 reps at 50% of 1RM
• 8 reps at 60% of 1RM
• 6 reps at 65% of 1RM
• 4 reps at 70% of 1RM

Íslandsmót 2025 Final event – “Annie Mist”

A1. AMRAP 3
20/15 (cal) Bike-Erg
20 Push Jerks @ 61/43kg (135/95lbs)
20 Toes-to-bars
20 Overhead Squats @ 61/43kg (135/95lbs)
100 Double Unders
20 Power Cleans @ 61/43kg (135/95lbs)

– Rest 1:00 –

A2. AMRAP 5
20/15 (cal) Bike-Erg
20 Push Jerks @ 61/43kg (135/95lbs)
20 Toes-to-bars
20 Overhead Squats @ 61/43kg (135/95lbs)
100 Double Unders
20 Power Cleans @ 61/43kg (135/95lbs)

– Rest 2:00 –

A3. For time
20/15 (cal) Bike-Erg
20 Push Jerks @ 61/43kg (135/95lbs)
20 Toes-to-bars
20 Overhead Squats @ 61/43kg (135/95lbs)
100 Double Unders
20 Power Cleans @ 61/43kg (135/95lbs)

Overview. This was the final workout at this year’s Icelandic championships. It’s built around repeated, barbell cycling and gymnastics chipper with increasing fatigue. The format (3 min, 5 min, then for time) requires smart pacing, grip management, and staying composed when uncomfortable. The aim is to move efficiently early so you can attack the final piece with intent instead of barely hanging on.
Strategy. Your aim is to get solid results on all three (3) pieces, not just crush the first one and then bomb on the others. Move fast but efficiently and don’t dig a hole you cannot get out of. If you go fast, you can get some OHS in the 1st 3-minutes, then get DUs and perhaps even a few PCs in the 5-minutes. The final part is for time with no time cap, you just got to finish it.
While unbroken sets are theoretically the fastest, don’t hesitate to break where needed (when movement becomes a grind or form starts to get all-over-the place).
When you reach the final round, build into the effort: stay composed through the bike and push jerks/toes-to-bars, then push once you’re at the overhead squats. Break before you have to, keep grip fresh for the power cleans, and aim for some touch-and-go sets, switching to singles when needed.
Instructions. Set up equipment 2m apart to allow for easy transitions (this is your built-in rest).
Debrief.
– Did you pace the first pieces well enough to still have some push in the final round?
– How did your strategy play out across the pieces?
– How was your movement quality under fatigue and heavy breathing?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
BikeErg → Air bike, Row or SkiErg for same calories
Barbell → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), moderate heavy weight you could do single unbroken set of 15-20 with
Toes-to-bars → Toes-to-rings → reduce reps (10-15 toes-to-bars or to rings)
Double-unders → reduce reps to 60 or 80 → Speed rope steps → Single-unders