PartnerWOD “I Go, You Go”

35min AMRAP:

60 ilmakyykky
30 HSPU
60 ilmakyykky
30 C2B,
60 ilmakyykky
30 T2B
60 ilmakyykky
30 Punnerrus

Kymppisarjoja

Front squat

Paused front squat – Build to heavy 2 (H2) @ RPE 7-8 (80-86%, 2-3 RIR)

– Build to a heavy 2 (H2) Paused front squat @ RPE 7-8 (around 80-86%1RM). The intent is to leave some in the tank so that you can progress over the coming weeks.

Last chance qualifier 2025, Event 5

For time
50 Toes-to-bars
40 Front-rack walking lunges @ 52/36kg
30 Strict handstand push-ups
50 GHD sit-ups
40 Back-rack walking lunges @ 52/36kg
30 Wall-facing handstand push-ups

Time cap. 16:00

– Rest 6:00 before part B –

AMRAP 6

50 Wall balls @ 9/6kg
Max rope climbs in the remaining time

Overview. Midline and shoulder stamina are the focus here. Part A is about managing fatigue through high-skill gymnastics and loaded lunges. Part B shifts to urgency—get through the wall balls fast and stay composed on the rope.
Strategy.
Part A – Break the toes-to-bars early to protect the grip and shoulders. Front-rack lunges: steady, breathe, don’t rush. Strict HSPUs will add up fast—use short, consistent sets with minimal rest. GHDs are not recovery—stay controlled to avoid blowing up. Back-rack lunges will feel worse—lock in your midline and stay moving. Wall-facing HSPUs at the end will be the limiter for many athletes. Chip away with small sets as needed.
Part B – Attack the wall balls with a plan, unbroken or few fast sets with tight rest. Transition quickly to the first rope climb. Use efficient climbs and stay calm under fatigue. Rest and chalk smart, don’t waste attempts.
Instructions. Set a lane that allows you to take 10 steps before changing direction on the lunges. Set up wall space and rope access before the clock starts. Practice your wall-facing position in warm-up.
Debrief. Take 2–3 minutes after the workout to reflect
– Which movement slowed you down the most in Part A—and why?
– Were your HSPU sets sustainable, or did you redline too early?
– Did you get to the rope with time and energy to work in Part B?
– What’s one thing you did well? What’s one thing you’ll adjust next time?
Movement options.
Toes-to-bar → Toes-to-rings → ab-at sit-ups
Lunges → 43/30kg (95/65lbs), 35/25kg (75/55lbs) or 30/20kg (65/45lbs)
Strict HSPU → Kipping HSPU → reduce reps (20) → Hand-release push-ups
GHD sit-ups → GHD sit-ups to parallel → ab-at sit-ups
Wall facing HSPU → reduce reps (20) → Strict HSPU → Kipping HSPU → Hand-release push-ups
Rope climbs → Rope climb pull ups → Strict pull usp

Abs

Amrap 5
10 ghd / 10 weighted abmat sit ups
5 toes to bars / knee raises

Accessory

3-4 rounds:
8 seal row
10 scull crusher

For time:

3000/2000/1000m bike*
30/20/10 c2b / pull ups
20/15/10 db push press @2x22.5/15kg
20m front rack walking lunges @50/35kg
-3min rest between rounds

*tai: 1000/750/500m row

Eli:
1. Kierros: 3000m bike + 30 pull ups + 20 db push press + 20m front rack walking lunges
- 3min rest -
2. Kierros: 2000m bike + 20 pull ups + 15 db push press + 20m front rack walking lunges
- 3min rest -
….. etc

row
C2 bike
ski
echo bike
run

– käy jokaisella ergolla/juoksulla yhden kerran neljän minuutin ajan
– valitse vauhti oman fiiliksen mukaan

Partner workout ( You Go, I Go )

00:00-20:00
200 - 200m run
20-20 Sandbag squat @30/20kg
20-20 double under
20-20 HR push up
20-20 Alt. V-up

20:00-23:00
REST

23:00-33:00
EMOM10
odd: 10-12 Syncro burpee to plate
even: 5 KB Front rack Lunge + 5 Push press LEFT then 5+5 RIGHT @24/16kg