2 min ON: 1 min OFF x 4
18 cal
Max rep BMU/pull-up

10-9-8-...2-1
Deadlift, 80kg / approx 100% BW
Bench, 70kg / approx 75% BW
Hang Squat Clean, 50kg / approx 50% BW

Between each round:
5 strict pullup
5 t2b

Row for 20 minutes

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

For time

• 15 GHD back extensions
• 25 AbMat sit-ups
• 50 double-unders

Team of 2:
EMOM 48: 30s on / 30s off
Min 1-4 assultbike
Min 5-8 hand release burpee
Min 9-12 shuttle run
Min 13-16 row
Min 17-20 du
Min 21-24 ski
Repeat

5 rounds for time:


200m Run
4 Ring muscle ups

8 Bar-facing burpees

12 Power Snatches @ 43/30kg (95/65lbs)

Time cap. 16:00

– Rest 8:00 –

5 Rounds for time
200m Row
40 Double-unders
8 Wall-facing handstand push-ups
12 Front squats @ 43/30kg (95/65lbs)

Time cap. 16:00

SESSION NOTES
Overview. This will be a hard session. Two balanced pieces that mix cyclical starts with gymnastics and light barbell. For both parts, the key is to stay composed under fatigue and to find a pace that allows you to keep moving.
Strategy.
Part A – Run at a pace you can repeat for all 5 rounds without your muscle-ups suffering, think smooth, not sprinting. Hit muscle-ups in planned sets or unbroken. Keep burpees at a steady rhythm with no long pauses on the floor. Snatches should be efficient from the start; use hip drive, control the bar path, and avoid early redline so you can cycle reps at a sustainable speed. It is fine to break these into sets from the 1st round.
Part B – Just like with the run, row at a pace that’s repeatable and allows you to transition quickly to the rope. Keep the double-unders unbroken if possible. Stay efficient on wall-facing HSPUs: small breaks before fatigue hits are better than grinding to failure. Aim for unbroken front squats if you can. Squat clean into the first rep and hold onto it until you’re done.
Instructions.
– Set up so you can use the transitions as short rests between movements
– Have a plan for muscle-up and wall-facing HSPU breaks before you start.
– Keep barbell loading light enough to maintain speed and mechanics across all rounds.
Debrief. Take 2–3 minutes after the workout to reflect
– Where did you gain or lose the most time in each part?
– Did your movement quality hold up across all rounds, especially under fatigue on the higher-skill pieces?
– Were your runs/rows paced to support the other movements, or did they bleed into your performance?
– How well did you stick to your planned strategy?
– Name two (2) things that worked well today and one (1) change you’d make next time.
Movement options.
Alternate rep scheme → A: 3-6-9 / B: 30-6-9 (keep the run/row the same)
Run/Row → 200m SkiErg, 500m BikeErg, 15/12 (cal) Air bike
Ring muscle ups → Bar muscle-up → Chest-to-bar or regular pull-up (8 reps)
barbell weight → 35/25kg (75/55lbs), 30/20kg (65/45lbs)
Wall-facing HSPU → Strict HSPU → Kipping HSPU → Hand-release push-ups

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

AMRAP3
4 power snatch @40 kg
4 high box jump

AMRAP3
4 power snatch @40 kg
4 high box jump

AMRAP3
20 burpee over bar
Remaining time max calories echo bike

"Sprinttiparatiisi" Well Gym Games 2024 laji 6a & 6b & 6c

Työnnä sitä:
6a) Kelkan työntö 25m

Kelkan paino:
Avoin 100/143kg
Masters 40-49 90/130kg
Masters 50+ 80/115kg
Teinit (2007-2008) 90/130kg
Teinit (2009-2010) 80/115kg
Teinit (2011-) 70/100kg

Istuen maaliin:
6b) L-sit maksimiaika

Pysyy pysyy:
6c) Farmer´s Carry 50m

Käsipainojen paino:
Avoin 28/40kg
Masters 40-49 24/36kg
Masters 50+ 20/30kg
Teinit (2007-2008) 24/36kg
Teinit (2009-2010) 20/30kg
Teinit (2011-) 15/25kg