4 Rope
10 Syncro Box Jump
15 KPU
20 Syncro goblet squat 16/24kg KB
15 KPU
10 Syncro Box Jump
4 Rope

Bench Press 4x3, E3MOM

E3MOM x 4

Back squat
8-8-6-6

Run intervals

4 x 5:00 @ 5-10k pace

– Jog 2:00 for recovery –

Skill

Emomx10-15
1) skill of your choice
2) rest
(3) rest)

Minuutin verran valitsemaasi skill- liikettä, fiiliksen mukaan joko 1 tai 2min huilia

Sarjapalautus 2min.

3 Sets of 8 Intervals

1:00 work / 0:30 rest, rotate through

1) 10/7 (cal) SkiErg + AMAP DB hang clean and jerks, alt @ 2 x 22.5/15kg (50/35lbs)
2) 10/7 (cal) BikeErg + AMAP Burpees over DB
3) 10/7 (cal) SkiErg + AMAP Box jump-overs, 24/20″
4) 10/7 (cal) BikeErg + AMAP Burpees over DB

– Rest 3:00 between sets –

Flow. 8 x 1:00/0:30 (1-2-3-4 for 2 rounds), rest 3:00, repeat 2 more times

Overview. Short, fast intervals with little rest. Progressing to 1m work / 30s rest this week. This format keeps your heart rate up while forcing you to move efficiently across different patterns. With 1-minute of work, it’s important you find a movement option/loading that allows you to keep working, not just surviving. You’ll want to sprint the machines so you’ll have some time on the movements.
Effort. Work at around 8-8.5/10 RPE. Push in each minute, but you must have a little bit left in the tank — you should be able to repeat similar numbers from start to finish. The 30s rest is just enough to reset, not to fully recover.
Feel. Like last week, expect heavy breathing and steady fatigue in legs and shoulders as the sets build up. This week will be more challenging with the longer work interval duration. The challenge is staying composed so you don’t fall off in later rounds.
Adaptation. Builds aerobic power and VO₂max by keeping you working near max effort with incomplete recovery. Improves efficiency in common CrossFit movements while developing the ability to sustain power and composure across repeated short efforts.
Debrief. Take 2–3 minutes after the workout to reflect
– Did you keep rep counts consistent across all three sets?
– Which movement felt hardest, and why?
– Did you start at the right pace, or did you fade as the session went on?
– How did this session compare to last week?
– What’s one adjustment you’ll make next time to stay more consistent?
Movement options.
SkiErg/BikeErg → Any other machine for same calories
DB Hang clean and jerk → 2 x 15/10kg (35/20lbs) DB
Burpees over DB → Burpees
Box jump overs → Lower box → Box step overs

6-8 sets x 3 reps

Squat clean & jerk

In teams of 2

For time of
Buy in
40 Burpee Box Jump @60/50cm ( YGIG)

Then
4 rounds of:
15 Syncro USA Kb swing @24/16kg
30 double under each (relay)
60m Single Arn Overhead Carry (30m/arm)
(Relay)
15 Syncro Goblet Squat
30 DU each
60m Single Arm Front Rack Carry(30m/arm)
(Relay)

Buy out
40 Burpee Box Jump

Timecap : 32mins

Crosstrainer-pyörä
55 kc

Soutu: 75 kc