3:00 Row @ easy
2:00 Echo bike @ moderate
1:00 Row @ moderate
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)
30 Speed rope steps
5 Prone PPT pulses & hold last rep (10-sec)
+
Build up to workout weight for front squat
* In-between FS sets do HSW prep
+
Run through
400m Row
8 Toes-to-bars
8m Handstand walk
35 Double-unders
3 Front squats @ workout weight

For time

• 30 knees-to-elbows
• 800/1,000-meter row

A: Triple jump x8
B: Power clean 5x3
C: Standing SL hamstring curls 3set
D: WPU 3x4
E: Strict chinups Supinated 1xMax
F: Seated rows 3x6
G: DB alternating biceps curls 1xDrop set

For time

• 10-second L-sit
• 10 box jump-overs
• 20-second L-sit
• 10 box jump-overs
• 30-second L-sit
• 10 box jump-overs
• 40-second L-sit
• 10 box jump-overs
• 50-second L-sit
• 10 box jump-overs
• 60-second L-sit

♀ 24 inches
♂ 30 inches

Modified winter war chipper, partner edition

10 C2B
20 wallballs
30 Devil's press 2x15 kg DB
40 Front squat 2x15 kg DB
50 Box jump overs
100 DU

TC: 12,5 min (25 if doing alone)

Squat snatch

Every 2:30 minutes for 8 rounds:

Round 1: 3 reps @75%
Round 2: 2 reps @80%
Round 3: 1 rep @85%
Round 4: 3 reps @80%
Round 5: 2 reps @85%
Rounds 6-8: 1 rep @90/95/100%

30 MIN

• 1 min erg (hard)
• 2/4/6/8… Deadlifts 2x24kg KB
• 2/4/6/8… Burpees

3 Rounds for time

400m Row
20 Toes-to-bars
22m Handstand walk
100 Double-unders
10 Front squats @ 102.5/70 kg

Target time. < 22:00 ( CAP 28 )

Overview. This workout is a mash-up of events 2 and 4 from the 2024 semifinals. It’ll be relatively long and mix midline endurance, gymnastics skills, and heavier barbell work. You can think of the 1st round as the warm-up, 2nd as the main piece, and the final one as the home stretch. You wouldn’t go all out in a warm-up, would you?
Pacing. Start the workout with a steady pace on the row (that you can repeat on remaining rounds). Break the toes-to-bars into 1-4 sets (e.g. UB, 12/8, 10-5-5, 5-5-5-5). Aim for unbroken HSW but break it to segments as needed. Aim for 1-3 sets on the double-unders and rest just a little if you miss a rep, before continuing. It’s a heavier front squat but intended to be done unbroken (adjust weight if this is not possible at least on the 1st round).

Front squat → 92.5/65 kg, 83/61 kg, 70/47.5 kg

Sets 4 - 3 - 10 - 6

Sets 4 - 3 - 10 - 6