Every 6 mins x 5 sets

400m row
30m sandbag carry @45/30kg
20 Renegade row (10/10) @2x20/12,5
10 DB thruster @2x20/12,5
Remaining time is rest!

Goal : sub 5 mins each Set !

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

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

4 Intervals, alt A1/A2

A1. AMRAP 4
Buy-in: 30/24 (cal) Air bike @ fast
+
AMRAP in the remaining
8 DB Snatches, alt @ 22.5/15kg (50/35lbs)
35 Double-unders

A2. AMRAP 4
Buy-in: 30/24 (cal) Row @ fast
+
AMRAP in the remaining
12 Box jump overs, 24/20″
3 Wall walks

– Rest 3:00 between intervals –

Flow. A1-A2-A1-A2

Overview. We’re dropping the volume slight this week by moving to 4 x 4 (classic “Norwegian” intervals). We’ll keep the “hard start” format: the air bike/row buy-in is a sprint designed to spike your heart rate. You then have ~2-2.5 minutes of mixed-modal work to complete while trying to manage that fatigue.
Effort. RPE 9/10 (Maximal Sustainable). You are looking for the highest pace you can hold for 4 minutes, repeated 4 times. The hard start on the machines will make these challenging. The rest is long enough to recover your breathing, but not long enough to fully clear the fatigue. That being said, you want to finish the session feeling like you could’ve done one more interval.
Feel. You might find yourself in the “pain cave.” The hard buy-in sets the stage for hard intervals. The challenge is not the sprint itself, but the “fight” to keep moving when you are already breathing heavy from the start.
Adaptation. Aerobic power and lactate tolerance. The sprint buy-in builds lactate; the AMRAP forces you to rely on your aerobic engine to “buffer/utilize” it while doing work. This expands the ceiling of your engine.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your output (reps) drop significantly in the final intervals?
– How fast was your “transition” from the machines to the couplet?
– Did you maintain movement quality despite the fatigue?
– Were you able to keep moving through the full interval each time?
– Name two (2) things that went well and one (1) you’d improve next time.
Movement options.
Air bike/Row → SkiErg or BikeErg for same calories or Run 400m
DB Snatches → lighter DB 15/10kg (35/20lbs), weight you can keep moving fast with
Double-unders → Speed rope steps
Box jump overs → Lower box → Box step overs
Wall walk → reduce reps (1 or 2/round) → 8 Burpees

EMOM 20 (0:45/0:15)

1) BikeErg for calories
2) DB Walking lunges @ 32.5/22.5kg (70/50lbs)
3) SkiErg for calories
4) Wall walks

– Rest 2:00 –

EMOM 20 (0:45/0:15)

1) BikeErg for calories
2) Rope climbs
3) SkiErg for calories
4) Wall balls @ 9/6kg (20/14lbs), 10′ target

Overview. Two 20-minute EMOMs that combine cyclical work and skills. The intent is steady, repeatable effort across all minutes. Maintain output while managing breathing, fatigue, and tension.
Effort. Work at about 8/10 effort. Each 45-second window should feel demanding but controlled, you should finish each minute breathing hard but with enough time to transition smoothly. Focus on consistent pacing and clean execution rather than pushing max numbers early.
Feel. You’ll be breathing hard early and stay there throughout. In Part A, expect a steady leg burn from the Bike and lunges, and shoulders from ski erg and wall walks. In Part B, the rope climbs and wall balls keep your heart rate high and fatigue the grip. Both parts will feel like controlled fatigue, you’re never fully recovered, but if you stay smooth and keep transitions deliberate, you can hold a solid rhythm from start to finish.
Adaptation. Develop aerobic capacity, movement efficiency, and fatigue resistance. Build strength endurance in shoulders, grip, and legs while improving the ability to maintain quality movement under sustained effort.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your machine paces consistent from start to finish?
– Did you manage transitions smoothly or lose time between movements?
– How could you adjust pacing to keep quality higher in the final rounds?
– Name two (2) things that went well and one thing to improve on
Movement options.
BikeErg/SkiErg→ Other machine for calories
DB walking lunges → lighter DB, 27.5/20kg (65/45lbs), 22.5/15kg (50/35lbs)
Wall walks → Seal walk for distance
Rope climbs → ½ length rope climbs → Pull to standing from the floor → Rope pull-ups → Towel pull-ups
Wall balls → Lighter ball if needed

Gymnastics capacity

25 Pull-ups
25 Kipping handstand push-ups
25 Chest-to-bar pull-ups
25 Wall-facing handstand push-ups
25 Chest-to-bar pull-ups
25 Kipping handstand push-ups
25 Pull-ups

Rep scheme options. You can adjust the rep scheme down to your ability as needed: 20, 15 or 10 reps each.
Intent. Shifting gears a bit this week from toes-to-bars to pull-ups and to a chipper format. Break to sets as needed with the idea of keeping the rests fairly short (i.e. rather chip away at smaller sets where needed than do a big set only to get stuck).
Movement options.
Pull-ups → Ring rows
Chest-to-bar Pull-ups → Pull-ups → Ring rows
HSPU (wall-facing) → Strict HSPU (facing away from the wall) →Standing HSPU variation of choice
HSPUs (kip) → Reduce ROM (ab-mat(s)) → Push-ups

500 m ski erg
30 kb swings
20 m sled push
10 burpee broad jumps
500 m rower

4 rounds

Alternate A1/A2

A1. Seated strict press – 4 x 6 @ RPE 8-9 (1-2 RIR), rest 1:00 before A2

A2. Strict pull up, rest 2:00 before A1
AMAP @ bodyweight
+
3 x match AMAP set reps*

• For example, if you got 16 reps in the AMAP, you’d do two (2) more sets of 16. Use a band for assistance as needed. Wrap the band around the pull up bar and stand on it for assistance. Use the thinnest band that still helps you get to the rep target.

Engine

E6MOM X10

• 15 Cal Row
• 400m Run
• 15 Cal Row

4 x 1+1