side plank leg raises 4x8/8

deadlift 3x5 @rpe 8

For time

2000m BikeErg
40 Chest-to-bar pull-ups
24 DB Devils presses, alt @ 32.5/22.5kg (70/50lbs)

1000m BikeErg
20 Chest-to-bar pull-ups
12 DB Devils presses, alt @ 32.5/22.5kg (70/50lbs)

500m BikeErg
10 Chest-to-bar pull-ups
6 DB Devils presses, alt @ 32.5/22.5kg (70/50lbs)

Time cap. 18:00

Overview. A descending chipper where the challenge is to hold on to your pace as fatigue accumulates. Bike pace matters, but the real separators are how well you manage chest-to-bar volume and how consistent you can keep the devil’s presses.

The goal is to manage the first round well enough that you can keep moving when the reps start dropping.

Strategy. Start the 2000m BikeErg at a strong but repeatable pace. Do not chase a split that makes the first set of C2B fall apart. Break the 40 chest-to-bars early into manageable sets, even if you feel good. DB devil’s presses should be steady from the beginning. Keep your movement consistent, breathe at the top, and avoid rushing the first reps. The workout gets faster on paper after the first round, but only if you paced the start well.

Each round is half the reps / distance, do your best to push the pace a bit more each round. Don’t be surprised if the middle set of chest-to-bars feels harder than you thought. Chip away at sets as needed, just keep moving.

Once you get to the final round, it’s time to push with all you have left.

Instructions. Set the equipment up 2-3m apart (this is your in-built rest).

Debrief.
– How was your pacing through the workout?
– At what point did the workout become hard?
– Where did you lose time?
– How were your transition times? Could you get straight to work each time?
– How would you change your approach and finish faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
BikeErg → 800/400/200m Run, 1000/500/250m Row or SkiErg, 2400/1200/600m Air/Echo bike
Chest-to-bars → Reduced reps (30/15/5) → Pull-ups (Rx or 30/15/5 reps) → Jumping pull-ups → Ring rows
DB devil’s press → 27.5/20kg (60/45lbs), 22.5/15kg (50/35lbs), this is intended as heavier DB you can keep moving with

Back squat, Rest 3:00 between work sets

Build to heavy 4 (H4) @ RPE 8 (84-88%)
+
2-3 x 4 @ 85-90%H4

1) e3:00 x4:
10 boksille/korokkeelle nousu @tanko niskassa
12 hauiskääntö @tanko
12 pystypunnerrus @tanko

2) kaverin kanssa kierros kerrallaan:
10-8-6-4-2:
Kiekonnosto
Thruster
R.twist (1toisto =kummatkin kyljet)
Burpee kiekolle hyppy

*toinen tekee ensin kaikki liikkeet 10 toistolla, sen jälkeen toinen. Sitten toinen tekee kaikki toistot 8 toistolla, sen jälkeen toinen jne

30 squat clean for time
50-55 %

Decifit deadlift 2x6
80-90 %

8min E2MOM
8,6,4,2 Deadlift
Recommended weight
60,70,80,90% 1RM

8min E2MOM
8,6,4,2 Shoulder Press
Recommended weight:
60,70,80,90% 1RM

C&J

A) E90SEC X8-10

• 1 Clean Pull + 1 Hang Clean & Jerk

*Build to days technical heavy
*kyykky tai poweri

B) Lifting Metcon

3 Rounds Each For Time:

• 600m Run
• 3 Rope Climb
• 4 C&J @80%

*rest 3min between rounds

Strength

A) 3 Rounds

• 20/20m Mixed KB Rack Carry (OH+FR)
• 20-20 Heavy KB Suitcase Carry
• 10-15 Heavy KB Swing

*rest 45s between movements + 2-3min between rounds

B) 3-4x Superset:

• 10-15/arm KB See Saw Press
• 10-15 Seated DB Lateral Raise

*rest 2-3min between sets

10 DB Bench press
10 DB Strict press
10 DB Biceps curls
10 Triceps extensions

Rest of time bike