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

For 20 minutes:
400m run
20 box jumps
400m run
20 push ups

Wear a weighted vest.

For time

• 400-meter run
• 15 chest-to-wall handstand push-ups

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

Strength Circuit – 2 rounds of:

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single-arm elevation leans in the box pike handstand position (2-second hold each arm)
10 Prone PPT pulses & hold last rep (10-sec)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall-facing flutters
10 to 20 Handstand shoulder taps

(Rest as needed b/t exercises)

Rest 60-seconds between rounds

Juokse tavoitteesi mukaista vauhtia kierros ja pidä kierrosten välissä 30 sekunnin tauko.

Toista tämä niin monta kertaa, että tavoite matkasi täyttyy. Esim. 2400. 6 x 400m / 2.00 Work 0:30 Rest.

Pull-ups with extra weight 6 x 6 reps