Alternate A1/A2

A1. Bench press, rest 1:00 before A2
Build to 3RM

A2. Strict chin up, rest 2:00 before A1
Build to 3RM

– Build to 3RM for the day. Previous weeks heavy sets should give you a good gauge of where to target for your 3RM

Back squat

4 x 4 @ 80+%, rest 3:00-4:00 b/t sets

– Do your first set @ or around 80%1RM backs squat and build up over the remaining sets if moving well

AMRAP 40

1000m BikeErg
50 Double-unders
500/400m Row
24m DB Walking lunges @ 1 x 32.5/22.5kg (70/50lbs)
500/400m SkiErg

Overview. Another long, continuous conditioning piece built around steady machine work with simple movements layered in. Your goal is consistent rounds and controlled breathing from start to finish.
Effort. Work at a steady 7–8/10. You should be working consistently, breathing hard but under control, and able to keep moving without breaks. If you feel the need to rest/slow down early in the workout, the opening pace was too aggressive. Aim not to break either the DUs or lunges, rather pace as needed on the machines.
Feel. Heart rate will be high for this piece but breathing should still stay controlled throughout. Legs will feel progressively fatigued from the machines and lunges. The effort should feel steady but demanding.
Adaptation. Builds aerobic capacity and long-duration durability. Trains pacing discipline, efficiency in cyclical movements, and the ability to sustain output across mixed modalities without full recovery.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your pace stay consistent across the full 40 minutes?
– Which movement caused the most fatigue/were hardest over time?
– Were you able to keep transitions smooth, or did you start to slow down?
– Name two (2) things that went well and one (1) you’d refine next time.
Movement options.
BikeErg/Row/SkiErg → 400m Run, 32/26 (cal) Air bike OR repeat one of the other machines
Double-unders → reduce reps to 30 or 40/round → Speed rope steps
DB walking lunge → Lighter DB: 27.5/20kg (60/45lbs), 22.5/15kg (59/35lbs), 15/10kg (35/20lbs)

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Deadlift, rest 3:00 b/t sets

Build to heavy 2 (H2) @ RPE 7
+
1-2 x 6 @ 85-90%H2

– Build to a heavy double (H2) with 3 rep in reserve
– Once you’ve hit the H2 set, you have 1-2 back-off sets of 6 reps @ 85-90%H2

Kippiheilunta/kippileuka

SLDL 5x8@AHAFA

-12-16 db hang c&j 20/15kg
-6-8 t2b/ 10-12 leg raise
-12-15cal/ 10-12cal ski OR row
-10-12 heavy wall balls 8kg

Paused Overhead squat

5 x 3 @ 60+%, go every 2:00

– 3-sec pause @ bottom of each rep
– Focus on positional strength and balance

5 Rounds for total reps

Set of Ring muscle-ups
800m Bike Erg

Intent. Work on your ring muscle-up capacity. Aim for a big (but not max) set each round, then recover while you’re biking. The bike should be at a fairly easy pace to allow you to recover in time for your next set. Aim to walk to the rings, jump up and go ( = work on your transitions). Keep chalk on the bike for a smoother transition.