Instead of bs

12 min E2MOM (6 rounds):
• 3-3-2-2-1-1 Back Squats
• 3-3-2-2-1-1 Front Squats
Setup 1 bar on the rack. In the first 2 min perform 3 back squats, rack, then immediately into 3 front squats. Rest in remaining time. Repeat. Then perform 2 backs squats and 2 front squats. Repeat. Then perform 1 back squat and 1 front squat. Repeat. Start with 45% of 1RM Front Squat and increase by 10% each round to finish around 95%.

Bench press 6x9 @60% 1RM

4 rounds:
3 min row or run for calories
2 min single DB box step-overs (24″/20″)
1 min burpees

2 min rest between rounds.

Threshold Run

A) 10min Z2 WU

B) 5 Sets Of:

• 1km Run (VK)
• 500m Easy Recovery Jog

5 sets of 12, 10, 8, 8, 6 reps:
• Dumbbell Bench Press
Weight: 55%, 60%, 65%, 70%, 75% of 1RMs. Use 2 dumbbells for the bench press. Rest 2 min between sets.

4 sets 15, 12, 10, 8 reps:
• Decline Close-Grip Bench Press
Weight: 50%, 55%, 60%, 65% of 1RM. Set the bench to a decline position if you can, if not, do with a flat bench. Focus on triceps. Rest 2 min between sets.

Strict ring dip 3,3,2

5 sets of 12, 10, 8, 8, 6 reps:
• Pendlay Row
Weight: 55%, 60%, 65%, 70%, 75% of 1RM. Rest 2 min between sets.

3 Rounds, each for time

15/12 (cal) Row
12 Overhead squats
3, 6 or 9 Bar muscle-ups (UB)*

• Choose Number of BMU reps so you can keep them unbroken.

– Go every 5:00 –

— Rest 8:00 before next part —

3 Rounds, each for time
15/12 (cal) Air bike
12 Hang power snatches
9 Burpee chest-to-bar pull-ups**

– Go every 5:00 –

** Burpee pull-up bar height should be above your reach when standing under the bar with feet together and reaching overhead. See the official standard used in 23.2 here.
Intent. Your goal today is to move fast. Ideally we’re looking to keep all work unbroken with quick transitions to explore how fast we can go (without the wheels coming off). Make sure the movement options support this ( = don’t make it so hard that the work becomes a grind).

• Example weights (Barbell). 35/25kg (75/55lbs), 43/30kg (95/65lbs), 52.5/35kg (115/75lbs), 61/43kg (135/95lbs), 70/47.5kg (155/105lbs), the intent is to move fast and go unbroken on the bar.

Overview. Short, repeatable game-speed intervals focused on fast execution and clean movement. Each round is deliberately brief so you can push the pace, stay unbroken, and hit similar times across rounds. The intent is to explore speed under control with sharp transitions and confident barbell cycling.
Effort. Work at ~9/10. Each round should feel fast and purposeful, not sloppy. You should finish every round with time to rest before the next one. Aim to complete each round at a faster pace than the previous one.
Feel. These will get hard but you don’t want the wheels to come off in the middle of a round. You should feel like you’re racing, but still able to make good decisions: fast transitions, confident sets, no hesitation.
Adaptation. Builds high-end repeatability and confidence at competition pace. Trains the ability to push intensity, cycle light-moderate loads quickly, and maintain technical quality under time pressure. Reinforces pacing capacity for short, hard efforts.
Debrief. Take 2-3 minutes after the workout to reflect
– Were your round times consistent across the intervals?
– How was your barbell cycling speed, control and rhythm?
– How well did you manage your transitions? Were they fast and sharp or slow and sloppy?
– What change would let you move faster without losing repeatability next time?
Movement options.
Barbell → see options above OR 30/20kg (65/35lbs), 25/15kg (55/35lbs), weight you can do unbroken sets with
Bar muscle-ups → Chest-to-bar or regular pull-ups (12, 9 or 6 reps) → Jumping pull-ups (9 reps)
Burpee chest-to-bars → Burpee pull-ups → Burpees to a target, 6” above reach