Back squat
7 sets: 5 reps @ 65-70 % 1RM

3 Rounds @ 2/1-2/1 RIR

8-12/side GHD biceps curls
8-12 DB pull overs
10-15 Seated DB lateral raises

2-3 Rounds @ 2 RIR

8-12 Incline DB curls
10-15 DB skull crushers
8-12/side DB External rotations

30 Min

• 2 min ERG
• 50 Du

30 min

• 1 min erg
• 10 pushups
• 10 alt hang clean and jerks 1x17,5 kg db

Week 5/18: 5/3/1 EMOM
10-8-6-4-2 reps:
• Strict Pull-up
• Bench Press
Start with 50% of 1RM for bench press and increase by 10% each round to finish around 90%.
Bench Press weights in the results.

Pull ups
1-2-3-4-3-2-1

Rest as needed

Snatch

Hang snatch + Snatch

3 x 2+1 @ 65-70%, E1:30-2:00
3 x 1+2 @ 70-75%, E1:30-2:00

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

Hatch week 4 day 2