8 Rounds for time

35 Double-unders
7 Thrusters @ 52.5/35kg (115/105lbs)
7 Pull-ups
7 Bar-facing burpees

Time cap. 22:00

Overview. This one is a grinder, if you like difficult workouts then this one is for you:) We rarely do 8 rounds for time so pacing this might seem difficult. It can be helpful to see how many reps we do in total, 280 double-unders, 56 thrusters, pull-ups and bar-facing burpees. Few reps at a time on each movement so you will move pretty fast through the rounds = transitions will be important. Enjoy!
Strategy. How will you attack the workout so you can continue to move through the 8 rounds without stopping? You should always try to do the double-unders unbroken, take 1-2 breaths if you trip up and get right back to it. Two options available for the thrusters: 1) Always unbroken, or 2) If you need to rest 3+ seconds before and after the thrusters you might be better off breaking up the thrusters 4-3 to stay moving. Aim for unbroken pull-ups (rest before as needed) if it’s within your capacity, otherwise aim for no more than 2 sets. Pacing the burpees will be make or break in this workout. The burpee tempo that allows you to start the burpees right away and allows you to pick up the rope as soon as you are done is the right tempo. Going 3-5 seconds faster in the burpees but having to rest before and after is not worth it.
Tips.
– Elbows by your side in the double-unders, relaxed shoulders. Head high.
– Don’t rush the thrusters, having good technique will help you keep your heart rate down and save energy for the later rounds. Focus on the breathing, breathe at the top of every rep.
– Try to make all the burpees look identical, same amount of steps each rep. Use the warm-up to find your version.
Instructions. Set the jump rope up 2-3m away from the barbell (this is your in-built rest).
Debrief.
– How was your pacing through the workout?
– How did your burpee pace progress as the workout went on?
– 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.
Thruster → 43/30kg (95/65lbs), 35/25kg (75/55lbs) or 30/20kg (65/45lbs)
Pull-ups → Jumping pull-ups → Ring row
Double-under → Speed rope steps

3-4 rounds
15 kcal Ski
7 hspu
15 ghd
Quality

KONDIS TOSIJJAA

EMOM 40:

1) 50s Row (aim for 11-12 cal)
2) 35 DU + Amrap: DB Hang Cluster (2x35lbs)
3) 50s GHD (aim for 20-22 reps)
4) Rest
5) 50s BBJO
6) 3-5 SB Clean + 5 SB Squat @50kg
7) 35 DU + Amrap: T2B
8) Rest

Alternating lunges 5 sets of 6

Bulgarian split squat 3x10/jalka

AF WEEK 15, Day 3

WEIGHTLIFTING:
E90-120sec: C&J

A1) Clean & Jerk: 5 x 2 @ 70–75%
A2) Jerk (from rack): 5 x 2 @ 70–75%

Target: Stronger, sharper jerks with consistent front rack and no press-outs.

AF WEEK 15, Day 3

WEIGHTLIFTING:
E90-120sec: C&J

A1) Clean & Jerk: 5 x 2 @ 70–75%
A2) Jerk (from rack): 5 x 2 @ 70–75%

Target: Stronger, sharper jerks with consistent front rack and no press-outs.

Snatch

A) E2MOM Untill failure:

• 35 DU + 1 Squat Snatch (build up)

B) Snatch Pull

• 4x2 @110%

Front Squat

A) Build to Days heavy 3RM

B) 5x1 @85-90% from 1RM

Metcon

6x 4min on/2min Off

Alternating A&B

A)
Buy in: 30Cal Erg

+AMRAP:

• 4 Devils Press (2x35lbs)
• 8 Burpee Over DB

B)
Buy In 8 Shuttle Run (7.5+7.5m)

+AMRAP:

• 10 Heavy WB
• 15 V-Up

For time
10-9-8-7-6-5-4-3-2-1
Thrusters @ 52.5/35kg
Bar-facing burpees

Target time. < 11:00

– Rest 6:00 –

For time
60 Wall balls @ 9/6kg
180 Double-unders
60 GHD sit-ups

Target time. < 11:00

Overview. Part A is a descending ladder of thrusters and bar-facing burpees—simple but hard. This isn’t an all-out sprint; with 55 reps of each movement, you need smart pacing and mental strength to stay consistent through those middle rounds.
Part B is a chipper with emphasis on bigger sets. This is about holding form and rhythm while managing accumulated fatigue from the first piece.
Overall, your goal is to move fast, but stay smart—avoid early blow-ups, minimise transition time, and stay mentally locked in on both efforts.
Strategy.
Part A – With no in-built transition/rest between the movements, you have to ask yourself if you can just push through OR need to find those breaks somewhere. That might mean a few breaths before the next set of thrusters, controlling the burpee pace (step down and/or up). Don’t go out hot; rounds 7 to 4 will be where the workout happens.
Part B – Unbroken is a great idea in theory, but be strategic in execution. Challenge yourself to start the wall balls with a big set—even if it’s not all 60. Break with intent. On the double-unders, rest only if you trip. Once you’re on the GHD, aim to stay on until it’s done:
– Short break? Stay seated, hands on handles.
– Longer break? Slide feet out of pads and sit upright to recover.
Every second you save on transitions or unnecessary rests counts.
Instructions. For part B, set the equipment up 2-3 meters apart to allow for easy transitions (this is your built-in rest).
Debrief. Take 2–3 minutes after the workout to reflect
– How did you manage your pace in Part A vs. Part B?
– What round or movement became your bottleneck, and why?
– How did your transitions affect your overall time?
– Name two (2) things you executed well. What’s one (1) thing you’ll adjust next time?
Movement options.
Thrusters → 43/30kg (95/65lbs), 35/25kg (75/55lbs), 30/20kg (65/45lbs)
Double-unders → reduce reps (150, 120 or 90) → Speed rope skips
Wall balls → you got this
GHD sit-ups → GHD sit-up (parallel) → Toes-to-rings → ab-mat sit-ups

Jerk rack hold

3 x 10-seconds @ 100+%1RM jerk, go every 2:00-3:00