We’ll continue the experiment of different options for today’s workout. You have 3 different versions (Rx+, Rx, Rx-) with the same time cap. For example, on burpee box get-overs: 20 (Rx+) / 16 (Rx) / 12 (Rx-). Choose the hardest version you think you’ll finish within the time cap. As always, there are further movement options in the notes.

For time:

20 / 16 / 12 Burpee box get-overs, 48/40”
30 / 24 / 18 GHD sit-ups
40 / 32 / 24 Wall balls @ 9/6kg
30 / 24 / 16 Bar Muscle-Ups
40 / 32 / 24 Wall balls @ 9/6kg
30 / 24 / 18 GHD sit-ups
20 / 16 / 12 Burpee box get-overs, 48/40”

Time cap. 16:00

Pacing. 1) Smart breaks on each movement to avoid the need for excess rest or getting stuck, 2) Get straight to work each time.
Strategy. Find a rhythm on the burpee box get-overs that allows you to consistently move from rep to rep. Try to be efficient using your hands to help vault you up and over the box every time, then get right down for your next burpee.
Take a few deep breaths as you move to the GHD and begin your set. The approach to the remaining movements should be to break the sets based on your capacity and ability to keep the rest short before getting right back to work. Do your best to have a good game plan and stick to it.
Take a more aggressive approach to the final set of burpee box get overs. Try to get up and over each rep as fast as you can sustain for all 20 reps to finish out.

Bar muscle-up → Chest-to-bar or regular pull-up (60 / 42 / 30 reps)

For time with a 10/7kg vest

10 rounds of
1000m ergo bike
30 boks step-ups @ 50cm
3+3 single DB thrusters @ 32.5/22.5kg

Buy out:
10km ergo bike.

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

ACCESSORY

3 rounds:
10 box step up, right
- 1min rest
10 box step up, left
- 1min rest

• vertaa viime viikko ja ota lisää painoo

DT PROGE

5 rounds for time:

9 stoh
30 DU
12 hang power clean
30 DU
15 deadlift
- rest 90s between rounds

@55kg

• tehään vika kerta DT liikkeitä, sit pidetään näistä pieni tauko ja siirrytään hetkeks muuhun tankorallatteluun

PUSH PRESS

6-6-4-4-2
After set: 5 pull ups

• vaihdetaan vauhtipunnerrukseen
• itsevarma aloitus, lisätään tähän muutama viikko painoja
• joka sarjan jälkeen 5 leuanvetoa (tavoite ottaa tähänkin painoo lisää muutama viikko)

3rds
8+8 single arm OH tricep extension
15 tuck/vups
15-30s hollow hold
r90s

3rds
8-12 bicep curl
15 abmat situp
30-45s plank hold
r90s

Tee 1 lähestymissarja ja lähde työsarjoilla nostamaan kuormaa.
Lepää n. 1min sarjan jälkeen

E2MOM x8 alternating
A) 8-12 tempo DBL DB seated s.press x131
B) 8-12 pendlay row