4 sets:
• 7 Front Squats + 13 Back Squats
Weight: 55% of T1RM Front Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform 7 front squats, rack, then immediately into 13 back squats. Rest 1-2 min and repeat for 4 total sets.

EMOM 20 (0:45/0:15)

1) BikeErg for calories
2) DB Walking lunges @ 32.5/22.5kg (70/50lbs)
3) SkiErg for calories
4) Wall walks

– Rest 2:00 –

EMOM 20 (0:45/0:15)
1) BikeErg for calories
2) Rope climbs
3) SkiErg for calories
4) Wall balls @ 9/6kg (20/14lbs)

Overview. Two 20-minute EMOMs that combine cyclical work and skills. The intent is steady, repeatable effort across all minutes. Maintain output while managing breathing, fatigue, and tension.
Effort. Work at about 8/10 effort. Each 45-second window should feel demanding but controlled, you should finish each minute breathing hard but with enough time to transition smoothly. Focus on consistent pacing and clean execution rather than pushing max numbers early.
Feel. You’ll be breathing hard early and stay there throughout. In Part A, expect a steady leg burn from the Bike and lunges, and shoulders from ski erg and wall walks. In Part B, the rope climbs and wall balls keep your heart rate high and fatigue the grip. Both parts will feel like controlled fatigue, you’re never fully recovered, but if you stay smooth and keep transitions deliberate, you can hold a solid rhythm from start to finish.
Adaptation. Develop aerobic capacity, movement efficiency, and fatigue resistance. Build strength endurance in shoulders, grip, and legs while improving the ability to maintain quality movement under sustained effort.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your machine paces consistent from start to finish?
– Did you manage transitions smoothly or lose time between movements?
– How could you adjust pacing to keep quality higher in the final rounds?
– Name two (2) things that went well and one thing to improve on
Movement options.
BikeErg/SkiErg→ Other machine for calories
DB walking lunges → lighter DB, 27.5/20kg (65/45lbs), 22.5/15kg (50/35lbs)
Wall walks → Seal walk for distance
Rope climbs → ½ length rope climbs → Pull to standing from the floor → Rope pull-ups → Towel pull-ups
Wall balls → Lighter ball if needed

Gymnastics**
30min

Beginners
Kipping & high box step-ups

Intermediate
Pullups & C2B
Assisted pistol squats

Advanced
BMu & RMu
Pistol squats

Partner WOD
AMRAP8
YGIG

6 alt. Pistol squats
1 BMu (scaled; 3 C2B or 6 pullups)

Scale as needed

2-3 sets:
10 GHD Sit-ups
20 KB Pull Through in Plank Position
:45 SA KB Farmers Carry (each hand)
- Rest as needed btw sets

Back squat, Rest 3:00-4:00 b/t sets

Build to heavy 2 (H2) @ RPE 7 (3 RIR)
+
3 x 2.2.2 @ 85+%H2 (RPE 8)

– Build to a heavy double (H2) with 3 reps in reserve.
– 2.2.2 = cluster set of 6 total repetitions: 2 reps, rack the bar for :10-:15, then un-rack the bar and do 2 reps, re-rack again for another :10-:15, then unrack and complete the final 2 repetitions.
– Start the back-off cluster sets @ 85-90%H2, then build up if bar is still moving fast (do these at RPE 8/ where the bar is still moving fairly fast).

Power snatch + Deep power snatch + Snatch

6 to 8 x 1+1+1 @ 60+%, Go every 90-seconds to 2-minutes

This is a snatch where you catch the bar in three (3) different positions, each one deeper than the previous one.
1 – Catch in the power position, pause for a second, stand up to finish the rep
2 – Catch in a deep power position (hips just above the knee), pause for a second, stand up to finish the rep
3 – Regular snatch

Muscle snatch + Snatch balance

5 x 1+2 @ 50+%, go 1:00-1:30

3 sets:
:30 Sandbag Hold
15m Sandbag Bearhug Carry (7,5+7,5m) 60/40kg
:30 Sandbag Hold
- Rest as needed btw sets
- Goal is to go unbroken sets

Snatch
• 4 reps at 55% of 1RM
• 4 reps at 55% of 1RM
• 4 reps at 65% of 1RM
• 4 reps at 65% of 1RM

Pitkäkestoinen intervalliharjoitus kolmen hengen ryhmissä

Lämmittely 15min
1min ergo (vaihtele)
8 boksille nousu
8 vauhtipunnerrus käsipainoilla
8+8 dead bug
8 burpee

Sitten

6+6 maailman paras venytys
6+6 skorpioni
12 pään yli vienti; kepillä tai kuminauhalla

Harjoitus

9min soutu
- 120 askelkyykkykävely; kahvakuulat suorilla käsillä pään päällä
- 90 vauhtipunnerrus tangolla
- 60 istumaannousu
- 30 yhden käden devil’s press
9min hiihto
- 30 yhden käden devil’s press
- 60 istumaannousu
- 90 vauhtipunnerrus tangolla
- 120 askelkyykkykävely; kahvakuulat suorilla käsillä pään päällä
9min pyörä

TC: 60min

Harjoitus on pitkä ja sen tulisi edetä tasaisella tahdilla. Valitkaa sellainen vauhti, jota pystytte ylläpitämään koko harjoituksen ajan. Jakakaa toistot tasaisesti.

Harjoituksen tulos on soudun, hiihdon ja pyörän kalorit yhteenlaskettuna. Pyrkikää siis menemään niissä mahdollisimman kovaa. Have fun!