4 Rounds, each for time

800m Run
40/32 (cal) Echo bike
20 Burpee box jump overs, 24/20″
10 Bar muscle-ups

Time cap. 10:00 / round

– Rest 4:00 between rounds –

Pace. You can approach this one in two (2) ways: 1) Progressive rounds = aim to go a little faster each round (1st round slowest and final round fastest), 2) Steady with push in the end = aim to keep each round about the same (1st round might be fastest but keep the others close to it, then push hard on the final one to see if you can beat the other rounds).
This movement combo will push your HR high just in time for those bar muscle-ups. Take a little break before jumping up and don’t hesitate to break them into sets as needed (don’t risk flying off the bar). IF it’d take you more than 3 sets to finish the bMU, look at the movement options to keep the intent of the session.
Session RPE. 8/10, you should feel tired but not exhausted at the end of the workout
Intent. The running mixed focused conditioning sessions in this block will build your engine and specifically improve your running in workouts.

Bar muscle-up → Jumping bar muscle-ups → Banded bar muscle-ups → Chest-to-bar pull-ups → Pull-ups

• You can also start with a set of bMU, then move to C2B or regular pull-ups to finish the remaining reps.

tempo snatch pull + snatch pull + power snatch

7' EMOM
3 TNG power snatch @rpe 7

FOR TIME:

15-12-9
Sandbag over shoulder @70/45kg
Chest to bar / pull ups
300m run

• rest 5min -

21-15-9
Deadlift @102.5/70kg
Toes to bar / polven nostot
300m run

1) bike
2) 10 🦋 + shuttle run remaining Time
3) bike
4) 30-50 DU

For time with a 10/7kg vest

10 rounds of
1000m ergo bike
30 boks step-ups @ 50cm
3+3 single DB thrusters @ 32.5/22.5kg

Buy out:
10km ergo bike.

EMOM x 8:
B) 15 Wallballs
C) 25 Abmat sit-ups

We’ll continue the experiment of different options for today’s workout. You have 3 different versions (Rx+, Rx, Rx-) with the same time cap. For example, on burpee box get-overs: 20 (Rx+) / 16 (Rx) / 12 (Rx-). Choose the hardest version you think you’ll finish within the time cap. As always, there are further movement options in the notes.

For time:

20 / 16 / 12 Burpee box get-overs, 48/40”
30 / 24 / 18 GHD sit-ups
40 / 32 / 24 Wall balls @ 9/6kg
30 / 24 / 16 Bar Muscle-Ups
40 / 32 / 24 Wall balls @ 9/6kg
30 / 24 / 18 GHD sit-ups
20 / 16 / 12 Burpee box get-overs, 48/40”

Time cap. 16:00

Pacing. 1) Smart breaks on each movement to avoid the need for excess rest or getting stuck, 2) Get straight to work each time.
Strategy. Find a rhythm on the burpee box get-overs that allows you to consistently move from rep to rep. Try to be efficient using your hands to help vault you up and over the box every time, then get right down for your next burpee.
Take a few deep breaths as you move to the GHD and begin your set. The approach to the remaining movements should be to break the sets based on your capacity and ability to keep the rest short before getting right back to work. Do your best to have a good game plan and stick to it.
Take a more aggressive approach to the final set of burpee box get overs. Try to get up and over each rep as fast as you can sustain for all 20 reps to finish out.

Bar muscle-up → Chest-to-bar or regular pull-up (60 / 42 / 30 reps)

Tempausta kolmella pysähdyksellä 34 kiloon saakka n. 1min välein. Kaikki tempaukset onnistui! 🥳 Tosi hyvä tekniikkatreeni!

Työntöä kolmella pysähdyksellä +dipin pohjalla pysähdys. 45 kiloon saakka. 1-3 min välein.

Takakyykky 3s stopilla alhaalla 5 x 3
50,60,60,60,65

+olkapääjumps! 💪🏻

3 rounds

10-12 ring dip
Max rep of push-ups

1 min rest

12-15 ring row
Max rep of biceps curl with empty barbell

Rest 90 sec between rounds