A: burpee box jumps x15
B: Bench press 5-3-1+
C: WPU 5-3-1+
D: Incline DB bench press 3set
E: OH triceps cable extensions 1xMax
F: Back extensions 1xMax
G: DB shoulder flys 1xMax

Machine conditioning WORKOUT ★
3 rounds
2 min row @ moderate
2 min bike/ski @ moderate
2 min rest
4 rounds
30 sec row @ moderate
30 sec bike/ski @ moderate
30 sec rest
30 sec row @ hard
30 sec bike/ski @ hard
1 min rest

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

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

10 rnds
1,2…10 bs @50kg
12 cal w-bike

DEADLIFT

1x20
3x10

Every 3min

• sama paino kaikissa seteissä
• aloita itsevarmasta

5x4min AMRAP, 1min rest
20 DU / 40 SU
16 steps walking lunges
12 ring row
8 HR push up

Tee 1 lähestymissarja. Lepää sarjojen välissä n. 1min.

4 Sets:
5 Weighted Pull-ups + 7 Strict Pull-ups + 14 Banded Strict Pull-ups
5 Max WB Throws @13/9kg (height, singles, let the ball drop)
- Rest as needed btw sets
- Score is the Weighted Pull Up

2-4sets:

1-3 skin the cat
10-20s L hang
20-40s hs hold