Weighted Dip 6x4

3 Rounds for time

21/15 (cal) Row
15 DB Bench presses @ 2 x 32.5/22.5kg (70/55lbs)
9 Hang squat cleans @ 83/61kg (185/135lbs)

Time cap. 15:00

– Rest 10:00 before part B –

For time
50/35 (cal) Row
30 Toes-to-bars
40 Burpee box jump overs, 24/20″
30 Toes-to-bars
Time cap. 12:00

For time

• 400-meter run
• 45 AbMat sit-ups
• 15 kettlebell snatches, right arm
• 15 kettlebell snatches, left arm
• 15 lateral burpees over the kettlebell

(Lay the kettlebell on its side for the burpees.)

Back rack walking lunge

3 x 12 steps @ RPE 8, rest 2:30 b/t 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), 10′ target

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

Alternate A1/A2

A1. Front foot elevated back rack reverse lunge – 3 to 4 x 6-8/side @ RPE 8, rest 1:00 before A2

A2. Strict pull up – 3 to 4 x 4 @ RPE 8, rest 2:00 before A1

– Set up a 2″ mat or a 10kg/25lbs plate (safely) to create a small deficit to step back from for the lunges
– In each set, do all the repetitions on one side (start with your “weaker” side), then rack the bar for 10 seconds if needed before doing all the repetitions on the opposite side.

Tulokset
Clean
60;80;90;95;95;100 fail

FS
80;90;110;120;130;130

Partner WOD, 3min ON - 2min OFF x6, YGIG, alt. between a, b & c:

a) AMRAP of Cindy:
3-5 jumping kipping pull-up
6-8 (elevated) push-up
10-12 air squat

b) 24/16cal machine
remaining time box step-up

c) AMRAP:
10-16 Russian twist (russian twist: both sides=1)
20 plate GTOH

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8 rounds

Sumo mavea 3 sarjaa 6 reps