2-3sets:

10 GHD hip extension
40-60s D-ball hold

Z2 Run

Easy 45-60min Run

Alternate B1/B2**
**
B1. 3 Sets, rest 2:00 before A2
6 Strict dip @ RPE 8
12 Strict press @ 55+% (RPE 8-9)*
18+ Push-ups**

B2. 3 Sets, rest 2:00 before B1
6 Pendlay row @ RPE 8
12 Strict pull-ups @ RPE 8
18+ Ring rows***

12 Days of The Training Plan

1 Hang (squat) clean @ 102/70kg (225/155lbs)
2 Front squats @ 102/70kg (225/155lbs)
3 Ring muscle-ups
4 Handstand push-ups, 3.5/2”
5 Deadlifts @ 102/70kg (225/155lbs)
6 Front rack walking lunges @ 102/70kg (225/155lbs)
7 Burpees over the box, 24/20”
8 Kettlebell swings @ 32/24kg (70/53lbs)
9 Pull-ups
10 Toes-to-bars
11 Thrusters @ 84/61kg (185/135lbs)
12m Handstand walk

Flow. This workout is performed as follows: (1 Hang squat clean, 2 Front squats + 1 Hang squat clean, 3 Muscle-ups + 2 Front squats + 1 Hang squat clean etc. The final round is 12m Handstand walk + 11 Thrusters + 10 Toes-to-bar etc.)

Target time. < 60:00
Semifinals level. < 40:00 (Rx)
Top CF Games level. < 30:00 (Rx)

Note on weights. Clean/FS/DL/FR WL should all be done with the same weight. You can use a separate barbell for the thrusters OR change the weight back-and-forth on the final 2 rounds (if you only have a single barbell). Choose a weight that you can do unbroken sets with on the clean/FS/DL/FR WL. The thruster can be broken to multiple sets as needed.

Suggested weight options. 102/70kg (225/155lbs) → 93/65kg (205/145lbs) → 84/61kg (185/135lbs) → 70/47.5kg (155/105lbs) → 61/43kg (135/95lbs) → 52.5/35kg (115/75lbs) → 43/30kg (95/65lbs). You want a weight you can keep moving with

Goal. Avoid the temptation to come out too quickly and die out. Steady, consistent pace throughout.

Key Focus. This is a long grind. Just keep doing the work.

Strategy. This is a long workout, but the challenge really begins when you get deeper into this workout. It’s easy to start at too fast a pace at the beginning as the 1st 4 to 5 rounds go pretty quick. If you dig too deep, too soon, it will become very tough to keep moving at a good pace. Smooth is fast. Aim to keep pretty much everything unbroken, except maybe the thrusters. Use the transitions as opportunities to take a few deep breaths and control your pace.

Instructions. A lot of equipment is needed here, so be sure to set things up that allow for an easy transition from station to station. Make sure to have a clear path for your walking lunges, and a 12m lane for your final handstand walk (these can be the same lane). Because of the length of the workout, equipment does not need to be tightly spaced together, as the transitions can become your built in rest periods.

Debrief.
– How was your pacing? Were you able to keep the sets unbroken?
– How did this time compare to your last one (if you’ve been following for over a year)?
– How would you have approached this differently if you had to do it again?
– Could you have changed your approach and finished 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.
Ring muscle-up → Bar muscle-up → Chest-to-bar or regular pull-up (6 reps) → Ring row
Handstand push-up → Reduce deficit → No deficit → Standing HSPU variation of choice
KB Swing → 32/24kg (70/53lbs) to 24/16kg (53/35lbs)
Pull-up → Jumping pull-up → Ring row
Toes-to-bar → Hanging knee raises → V-ups
Thruster → 84/61kg (185/135lbs) to 43/30kg (95/65lbs), this is intended as heavy(ish) weight
Handstand walk → Wall walk (3 to 4 reps) → Seal walk

10 rounds for time:
• 3 Bar Muscle-ups
• 3 Power Clean & Jerks 135/95#
Goal: 11 min.

Power clean 5 reps tng, start w 50 kg, add 10 kg every round. E3mom.

Takakyykyn 7 toiston maksimi

...on whiteboard

Deadlift 4 x 3

5 sets:
• 2 Snatch Grip Pulls
• 1 Snatch
Recommended weights: 75%/80%/85%/90%/95% of 1RM.