Front squat 4x8

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

Bench press

4 x 4 @ 84+%1RM, rest 2:30-3:00 b/t sets

5 rounds:

20-30 Double unders / 45 single unders
3-10 (strict) hspu / push ups

Week 4
1. Push Press
- 3x3 @80-82% with 1 sec pause on dip pos.
- 3x2 @87% (no pause)

1. Superset - 3x
   A) 12x goblet squat with 3” pause at the bottom @heavy
   B) Bulgarian Split Squats (2 DBs) @mod-heavy 10-10x

2. 3 round of:
   A) 6-8 strict t2b (or knee raise)
   B) 12x overhead triceps extension
   C) 12x biceps curls

Partner workout

(You go, I go)
For time of
5 rope climb
10 strict pull up/ partner assisted - each person!
20 burpee box jump @60/50cm
40 kipping HSPU/ box HSPU/ push up
80 Dumbbell front squat @2x22,5/15kg
160/130 cal row
80 Dumbell front squat @2x22,5/15kg
40 kipping HSPU/ box HSPU/push up
20 burpee box jump @60/50cm
10 strict pull up/ partner assisted, - each person!
5 rope climb
Timecap : 36 mins

for time:

40 wall ball @9/6kg
5/4 rope climb / 6 zombie
30 wall ball
4/3 rope climbs / 5 zombie
20 wall ball
3/2 rope climbs / 4 zombie

Z-press

6-5-4-3
build up
-rest as needed

optional c2b capacity: 3/3

every 3.30x4
set of chest to bar
-30s rest
set of c2b
-30s rest
set of c2b