3-minute BikeErg + 3-minute Echo
+
2 rounds @ increasing pace
4 KB clean and jerks
2 Shuttle runs
1 Wall walk
10 Crossovers
4 DB Shoulder-to-overheads
2 Box jumps
1 Devils press
60-seconds BikeErg between rounds

WARM UP
10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

E7MOM x 4-5
10 kbs @32/24kg
20+20m s.a farmer carry
30 sit up

• remaining time easy bike PK 1-2

Not too fast, just move!!!

COOLDOWN
10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

90-110 Minutes : @ HR Zone 1-2

10-15 Minutes Any Machine
10+10 Pistols
10m Hs Walk

Bench Press

E3MOM X5

• 4 Bench Press

*reps 1-2 with 1s pause @bottom
*reps 3-4 normal
*RIR 1

Hspu

E90SEC X5

• ”X” Strict Hspu

Into,

E45SEC X5

• ”X” k.Hspu

*strictit 0-1 RIR
*käytä kippeihin max 20sec

Metcon

6x3min On/2min Off

Alternating A&B

A)

• 30 DU
• 10m HSW (5+5m)
• 12 T2B

B)

• 8 Cal Ski
• 10 Double DB STOH @2x35lbs
• 6 bMU

Accessories

3-4 Rounds For Quality:

• 10-15 Banded Face Pull
• 10-15 DB Pull Over
• 10-15 Lu Raise

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

Strict Press

A) Build Up To Days Heavy 2RM

B) 2x4 @80-85 From 2RM

Gymnastics

A) 3-4 Rounds Of:

• 1 Set of rMU

rest 45s

• 15 DB Bench Press @2x35lbs

rest 45s

• 10 s. Wide Grip Pull Up

rest 3min

B) Gymnastic Strength

EMOM 9:

1) 20-30s Chin Over Bar Hold
2) 20-30s Ring Support Hold
3) 30s AMRAP: Push Up

Optional Metcon

For Time:

15-12-9

• Cal Echo
• DB Thruster @2x45lbs

Warm-up:
Paikkojen availut, lapojen ja olkapäiden lämmittely

Every 2 mins x 6:
4 - 5 strict HSPU

EMOM 10 min:
1) 2 wall walk
2) 20 sec handstand hold

For time: (merkkaa aika)
4 Rounds of:
12 burpee box jump over (60 cm)
8 kipping HSPU
20 wall ball

Clean ladder
70 kg
80 kg
90 kg
100 kg
110 kg

12'AMRAP
5 pull up
10 push up
20 Du