Squats

A) Back Squat

• 5x5 @75%

*3min rest between sets

B) Tempo Back Squat

• 3x5 @65%

*3sec alas, 1s pohjalla
*3min rest between sets

Lifting Metcon

For Time:

10-8-6-4-2 C&J
-200m Run between every set

10 @50%
8 @60%
6 @70%
4 @80%
2 @90%

Accessories

A) Core EMOM 8 (40s on/20s Off)

1: Strict T2B
2: Abmat Situp
3: Plank
4: Abmat Situp

B) 3-4 Rounds For Quality:

• 10/10 KB Leg Raise (boksin päältä)
• 45-60s Chinese Plank
• 15/15 Weighted Calf Raise

Block power snatch + Block snatch

4 to 6 x 3+1 @ 60+%1RM snatch, go every 1:30-2:00

– Start counting your sets @ 60%1RM snatch and then build up if moving well.
– Drop the bar between each rep, reset and go.
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).

4 Rounds for time

400m Row
8 Bar muscle-ups
12 Thrusters @ 61/43kg (135/95lbs)
16m Sled push @ see note*

Time cap. 24:00

• Sled weight is dependent on the surface friction. Choose a weight that is challenging but allows you to push the full 16m (or 2 x 8m) without stopping.

Intent is repeatable rounds here with two main checkpoints: how well you handle BMU after rowing, and how well you start the sled after heavy thrusters. It will be a hard one to pace with so many high fatigue movements (BMU, heavier thruster, sled), so be smart on the rower.

Strategy.
Row at a strong but controlled pace that lets you get straight to the rig. As you get deeper into the workout, continue to use the row to control the pace. On the bar muscle-ups, aim for planned sets from the start. If 8 unbroken is repeatable, go for it, but don’t force the sets early at the expense of the rest of the workout. 2-3 quick sets is a solid plan for many athletes.

Thrusters load, reps and total volume make them tricky. If you can hold 12 unbroken with blowing up, do it, but make sure the first round doesn’t cost the next three. Otherwise, use planned breaks (e.g. 6-4-2, 6-6 or 7-5) and get back on the bar quickly. Breathe at the top, keep the bar path close, and avoid failed reps.

The sled push should be continuous (or with a quick turn if needed for space). It does not need to be a sprint, but it should not turn into a long rest station.

Instructions.
Set the rower, rig, barbell, and sled in a layout that allows smooth transitions. Decide BMU and thruster break plans before starting. The sled weight should be such that you don’t get stuck.

Debrief.
– Did the row pace allow you to start BMU without hesitation?
– Were BMU sets consistent across the four rounds?
– How did the thruster strategy hold up after round two?
– Where did the longer breaks happen, and what caused them?
– What went well overall and what can you improve next time?

Movement options.
Row → 400m SkiErg or 800m BikeErg
Bar muscle-ups → reduce reps to 4 or 6/round → 4/round Jumping bar muscle-ups with hip snaps → 12-16 Chest-to-bar or regular pull-ups → Ring rows
Thrusters → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), these are intended as moderate heavy where you could do at least ¾ rounds unbroken (but it won’t be easy)
Sled push → If no sled available, then 16 or 24m SB bear hug carry @ 68/45kg (150/100lbs)

STRENGTH

E2MOM 12 Minute (RPE 8)
2 Front Squat

WOD

12-9-6-9-12 reps for time:
cal Machine
alt. DB Clean&Jerk @1x15/12,5kg
Ring Row

Rx+: @22,5/15kg, 6-5-4-5-6 Strict Pull up
TC:11 min.

COOL DOWN

2x
30/30s Couch stretch
5 Child's pose to Cobra

Every 90 sec for 9 min (6 rounds):
• 3-3-2-2-1-1 Shoulder Press
• 3-3-2-2-1-1 Deadlift
Setup 2 bars, one on the rack for press and one on the ground for deads. In the first 90 sec perform 3 shoulder presses and 3 deads. Rest in remaining time. Repeat. Then perform 2 presses and 2 deads. Repeat. Then perform 1 squat and 1 dead. Repeat. Start with 45% of 1RM and increase by 10% each round to finish around 95%.

Every 90 sec for 9 min (6 rounds):
• 3-3-2-2-1-1 Shoulder Press
• 3-3-2-2-1-1 Deadlift
Setup 2 bars, one on the rack for press and one on the ground for deads. In the first 90 sec perform 3 shoulder presses and 3 deads. Rest in remaining time. Repeat. Then perform 2 presses and 2 deads. Repeat. Then perform 1 squat and 1 dead. Repeat. Start with 45% of 1RM and increase by 10% each round to finish around 95%.

10-9-8-7-6-5-4-3-2-1 reps for time:
• Box Jumps 30/24”
• Wall Balls 25/20#
• Deadlifts 225/155#
Goal: sub 10 min.

Alternate A1/A2

A1. Push press, rest 1:30 before A2
Build to heavy 3 (H3) @ 3 RIR (82+%)
+
2 x AMAP @ 90%H3

A2. Strict chin up, rest 1:30 before A1
Build to heavy 3 (H3) @ 3 RIR (82+%)
+
2 x AMAP @ 90%H3

10 min E2MOM:
• 1 Clean Pull
• 2 Hang Squat Cleans
• 1 Split Jerk

C2
Warm up 10 min easy bike
1 x 30 min 92.5-97.5%
Cooldown 15min