-lonkka, rintaranka ja yläselkä pääosissa 👹

Score: kirosanojen yhteismäärä

4 Rounds for time

40/32 (cal) Row
20 Chest-to-bar pull-ups
15 DB Bench presses @ 2 x 32.5/22.5kg (70/50lbs)
10 Shuttle runs*

1 shuttle run = 25’/7.62m out + 25’/7.62m back
Time cap. 25:00

SESSION NOTES
Overview. A steady, longer piece that combines engine work with upper-body fatigue. The row builds pre-fatigue for chest-to-bars which in turn affect the DB bench. The shuttle runs are the only change to recover the upper body a bit before the next round. Success comes from managing upper body fatigue from the start and keeping the rounds consistent.

Pacing. Row needs to be strong but controlled. You want to be able to transition straight into chest-to-bars without excessive rest. While unbroken of course is fast on chest-to-bars, it’s better to break these from the start for most people so as not to go too deep into failure and get stuck later on (e.g. 12-8, 8-7-5 or even chipping away with quick 5s with short rests).

You need to be smart on the DB bench as it’s easy to open up with a big set, only to realise your mistake on the 2nd set (or next round). You’ll need to leave 2+ reps in the tank on all sets, especially at the start, otherwise you might get stuck.

Finally the shuttle runs are both the easiest part of the workout but also where you might lose focus and consequently lose a lot of time by slowing down too much. You have to stay on task here and keep putting in the work.

Tips. The DB bench press reps start at the top = if you can set up with the DBs already on straight arms when you lie down (“kicking” them up as you lie down) it’ll save you one half-rep that doesn’t count.

Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest). Set up a 25’ lane for the shuttle runs.

Debrief.
– How was your pacing overall in each part of the workout?
– How was your set breakdown on each movement?
– How were your rest and 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.
Row → Almost certain to show up at QF, don’t skip it. If you must then 70/50 (cal) Air bike.
Chest-to-bars → reduce reps (15) → Regular pull-ups (15 or 20) → Jumping pull-ups
DB bench → 2 x 27.5/20kg (60/45lbs), 2 x 22.5/15kg (50/35lbs) or 2 x 15/10kg (35/20lbs)
Shuttle runs → do them.

-strict ring muscle up & progressions
-jump rope skills double unders, cross overs, triple unders

superset, 5x
6 superman hold band pull to W pos.
10-15" active hang

10' kipping pull up practice

dead bug pos. banded lat. pull down 3x8

active hang hold 5x10-15", 30-40" rest between

superset, 4x
10 seated pull down w. band
15 prone T raises

A) EMOM 18’
A, 6 Russian KB swing + 6 goblet squat @heavy
B, 6 Double KB Deadlift High Pull + 6 Double KB Hang Clean
C, 6 single arm KB row + 6 single arm thruster (one round left arm, one round right arm)

B) AMRAP 8’
12 double KB Hang Snatch
10 double KB STOH
8/8 double KB Front Rack lunges

C) Core: 2-3 rounds
12 bear plank KB pull through
40-60” hollowbody hold

Clean & Jerk
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 85% of 1RM

Run intervals

5 x 4:00 @ 5k pace*

- Jog/walk 1:30 for recovery –

Cues (A). Settle early into rhythm. Keep arms loose, cadence quick, and effort steady. Don’t let your posture slump: run tall, even when breathing gets heavy.
Feel (A). Each rep should feel controlled yet challenging, like you’re working hard but without ever tipping into a grind. The third rep will take focus, but you should finish knowing you could do one more if needed.

Setup:

-Teams of 4 people
-Complete all the work below as fast as possible
-2 team members can work at the same time (different stations)
-Divide the work however the team wants (strategy matters!)
-RPE 8-9

Run 8km
SkiErg 2000m
Sled Push 50m total
Sled Pull 50m total
Burpee Broad Jumps 100m
Row 2000m
Farmers Carry 200m
Sandbag Walking Lunges 200m
Wall Balls x 200

Shoulder press 2x1, 3x5