EMOM 20 (0:30/0:30)

1) (cal) Row
2) Overhead squats @ 61/43kg (135/95lbs)
3) Bar muscle-ups
4) Rest

– Rest 2:00 –

EMOM 20 (0:30/0:30)

1) (cal) Echo Bike
2) DB snatches, alt @ 32.5/22.5kg (70/50lbs)
3) Wall walks
4) Rest

Overview. Two 20-minute EMOMs with short 30-second work / rest windows. The format lets you work at high intensity while keeping good form. Part A focuses more on barbell and gymnastics under fatigue; Part B shifts toward heavier breathing and shoulder endurance. The goal is to stay consistent from start to finish.
Effort. Work around 8-8.5/10 RPE. Each 30-second window should feel like a hard, repeatable effort where you can maintain similar reps or calories across all 5 rounds of each EMOM. If your output drops early, you’ve gone too fast.
Feel. Both pieces will feel manageable early but catch up fast. Shoulders and midline fatigue in Part A; legs and breathing take over in Part B. The short work windows mean you can push, but small mistakes in pacing or movement quality will show up quickly. Aim to stay composed and keep your movement rhythm consistent from the first round to the last.
Adaptation. Improve aerobic power and repeatability in skill-based mixed work. Work on barbell and gymnastic efficiency under short rest, while building shoulder and leg endurance across varied movement patterns.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your effort stay consistent across all 5 rounds in each EMOM?
– Which movement or movement combo was the most challenging and why?
– How well did you use the 30-second rests to bring your breathing down?
– Were you able to keep movement quality high even as fatigue built?
– What one thing would you do differently next time?
Movement options.
Row/Air bike → BikeErg or SkiErg for calories
OHS → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs), weight where you can keep moving for the whole 30 seconds
Bar muscle-ups → Jumping bar muscle-ups → Chest-to-bar pull-ups → Pull-ups → Ring rows

Deadlift

4 x 6 @ 74+%1RM, rest 3:00 b/t sets

For time:
30m Double KB OH Walk 24/16kg
10 Burpees
15m Handstand Walk
30m Double KB OH Walk
10 Burpees
10m Handstand Walk
30m Double KB OH Walk
10 Burpees
15m Handstand Walk

6 sets:
Pause Back Squat + Back Squat
Set 1: 1 + 1 @75% 1RM Back Squat
Sets 2-3: 1 + 1 @80%
Sets 4-6: 1 + 1 @85%
- Rest as needed btw sets
- Pause for 3sec in the bottom

Behind the neck snatch grip pushpress
-5sec hold on top position

Thruster 4x10, ub and same weight all sets.

BTN Split jerk

5 to 7 x 3 @ 65+%, go every 1:30-2:00

– Start counting your working sets @ 65%1RM split jerk, then build up over the remaining sets if moving well
– Use jerk blocks if available so you can drop the bar between reps

Week 7
1. Back Squat
3x2 @90%
1x max rep on the last set (goal: 3-4 reps)

1. Superset - 3 rounds:
   A) 3x3 strict pull up @rpe8 (weighted/ weighted neg./ 3x12 heavy ring row)
   B) 3x3 strict hspu @rpe8 (def./suf., box hspu, pike push up, push up)

2. 3 rounds
   A) 10-10x armed bench kneeling row (KB)
   B) 10-10x box step up @mid-heavy
   C) 12x cyclist squat @heavy

-8+8 1-arm ”plate throws”
-20+20s 1-leg calf holds

-1-2 rope climbs
-rest