4 x e2,5m:
5-5-4-4 back squat
-> nousevalla kuormalla

3 rounds of:
6 BB supinated bent over row
6 DDB bench press
*10sec rest pause set

3 x 2min on / 2min off:
8 heavy wallball 9/12kg
16/12 cal row or ski
Max reps DKB deadlift 2x24/32kg

RPE 4.5

Bench press 2rm max

3 Rounds for time


15-10-5 SB cleans @ 70/45kg
30-20-10 (cal) SkiErg

Time cap. 12:00

– Rest 8:00 before workout B –

3 Rounds for time

10 Shuttle runs, (7.62m+7.62m), each round
21 – 15 – 9
SB squats @ 70/45kg
Chest-to-bar pull-ups

Time cap. 15:00

Overview. Two sandbag focused workouts today. The intent on Part A is to chip away on the bag with fast(ish) singles, then see how hard you can push the SkiErg (and recover for the bag). Don’t underestimate the shuttle runs in part B. Can you keep the SB squats and chest-to-bars unbroken?
Strategy (A). Chip away on the sandbag as steady singles (e.g. go every 8-seconds). Pace the 1st SkiErg a bit so you can push through the 10 SB cleans. Once you’re through those you can start to pick up the pace (if possible).
Strategy (B). Steady on the shuttle runs, they’ll take around a minute, pushing them faster won’t save you a meaningful amount of time for the cost. The SB squats are done with SB on the shoulder (NOT bearhug). Take a moment to get a good position before starting your sets. This will allow you to move faster and ultimately minimise time under tension. You can break the chest-to-bars up to 2-3 sets as this will help you stay under control so that you can keep up the pace on the shuttle runs and SB squats.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest)
Debrief.
– How was your pacing in each workout? Were you able to keep moving or were there any bottlenecks?
– How could you change your approach to this workout to improve your end result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
SB cleans → lighter SB → If no SB or D-ball: Power cleans @ 70/47.5kg, lighter if needed.
SkiErg → BikeErg or Air bike for same calories
SB squats → Lighter SB → If no SB or D-ball: Front squats @ 70/47.5kg, lighter if needed.
Chest-to-bar pull-ups → reduce reps (15-12-9) → Pull-ups → Jumping pull-ups

EMOM 40:
1) 5 Power clean (70kg)
2) 45 sec row (12-15 cal)
3) 6 Burpee box over jump
4) rest
5) 5 Power jerk (70 kg)
6) 45 sec row (12-15 cal)
7) 2 rope climb
8) rest

ENGINE

@60-70% Effort:

• 10-20-30-40-50-40-30-20-10 Cal Echo
• 400m Run After Each Echo Set

Snatch deadlift
3x8

Ring Muscle-up Drills / Capacity

2 to 3 rounds of:

5 Back support slide throughs
3 Single leg transition drill
5 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a straddle v-up snap (or Straight leg v-up snap

2-3 Rounds
5 Inchworms
5 Jefferson curls
5 Scapular pull-ups
10 Scapula wall slides
5m/side KB rack duck walk
+
HSW prep
6 – 8 Single-arm elevation leans in box pike position, alternating
5 Seated overhead pulses + 10-sec hold
0:15-0:20 Wall-facing flutters
0:15-0:20 Wall-facing handstand weight shifts
+
Build to workout weight for HPC/FS/PJ
* Set up and practise the other movements in-between sets
+
@ increasing pace
10 (cal) SkiErg
5 Hang power cleans @ workout weight
10 (cal) SkiErg
5 Front squat @ workout weight
10 (cal) SkiErg
5 Push jerks @ workout weight
25’/7.62m HSW
4 DB box step overs, 24/20” @ workout weight
1 Rope climb

Deadlift 10-8-6

Shoulder press

4x5

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