Weighted strict pull up
2x8
2x6
2x4

EMOM 10
1RM power clean

YGIG
10 rnds:
4 high box jumps
8 db snatch 15kg
1min rest
8 rnds:
30DU
8 db clean
1minute rest
6 rnds:
8 bar facing burpees
6 clusters (47.5/30kg)
1minute rest
4 rnds:
20 air squats
16 HRL push ups
1minute rest
2 rnds:
20 wall ball (20/14lb)
20 STOH (47.5/30kg)

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

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

Alkuun 400m ERG

Väliin 4x
15 Mave
2 juoksua
12 Rive riipusta
2 juoksua
9 Etukyykkyä
2 juoksua
6 Työntöä
2 juoksua

Loppuun 400 ERG

Aikaraja 40 min.

For time:
5 rounds:
10 burpee
10 wallball

Pull-ups w/ extra weight

Kolmosia mahdollisimman ylös

4 rounds for quality:
7 strict press 30kg
16kg kb gorilla row 10/10
20 abmat sit-ups