EMOM 40:

Min 1-2: 24 Cal Ski
Min 3: 1 Round Cindy
Min 4: 10/10 Bicep Curl (DB)
Min 5: 15 V-Up

Cindy: 5 pull up, 10 push up, 15 air squat

Snatch

A) Build Up To Days Heavy

• 2 Power Snatch From Blocks (Above Knee)

B) Squat Snatch

• 5x1 @technical Heavy

*rest 3min between sets

C) Snatch Pull

• 5x1 @115-120%

Metcon

3 Sets:

• 20 GHD
• 10 Bar Over Burpee
• 10/20/30 Power Snatch @50kg, 40kg, 30kg

Rest 1:1

Accessories

A) 3-4x Superset

• 6/6 Front Foot Elevated Split Squat (2xDB)
• 45/45s Copenhagen Plank

Warm-up

800m Jog
+
1 – 2 rounds
3 Active/passive shoulder extensions (use a stick, each position 10 seconds)
5 Back support slide throughs
5 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a v-up snap
+
Build to workout weight for snatches and overhead squat (as needed)
* Practice a few short sets of ring muscle ups between barbell movements
+
@ workout weight
200m Run
2 Power snatches
4 Overhead squats
2 Squat snatches
3 Ring muscle-ups
200m Run

shoulder & Th mobility

4 rnds for quality 3/3 KB armbar
5 dolphin push up
8/8 band resisted quadruped Th rotations

plank pos. one arm snow angels 3x8/8

half kneeling book openers w. band 3x10/10

Tessa Borodulin

Käsilläseisonta, käsilläkävely

Clean & Jerk

A) WU
4 Rounds:

• 3 clean pull + 3 fs + 3 split jerk
• 3 DB Squat Jump *rest as needed

B) Build to Days Heavy C&J 2RM

C) E90SEC X9

1-3: 1 C&J @90-95% from days max
4-6: 2 C&J @80-85% from days max
7-9: 3 C&J @70-75% from days max

SQUATS

Back Squat

1x5 @65kg
1x3 @75kg
1x2 @85kg
2x1 @100kg

Front Squat

1x5 @60kg
3x4 @70kg

Gymnastic EMOM

EMOM 10:

1) 6-10 Strict Hspu + Amrap: Power Clean and Jerk @50kg
2) Rest

-Rest 5min-

EMOM 10:

1) 10 k.Hspu + Amrap: Thruster @50kg
2) Rest

WOD- Liiga klo 15:00

Option1
For time with a partner:
1,000 weighted box step-ups (15/20 kg) (51/51 cm)
– Partners work at the same time.
Option 2
1,000 weighted box step-ups (10/12.5 kg) (51/51 cm)
– Partners work at the same time.
Option 3
For time with a partner:
1,000 unweighted step-ups (30/30 cm)
– Partners work at the same time.

---

Goal & Intensity
-Honor the memory of Chad Wilkinson by completing a long, steady, mentally demanding partner workout.
-The intention is to find a pace you can keep without stopping while working side by side.
-Low to moderate, steadily rising effort that tests mental endurance more than speed.
-This is about staying present and consistent, not sprinting.
RPE: 8 – steady, uninterrupted work with constant leg fatigue and elevated breathing.
Why this workout: This Hero WOD reminds us that heavy burdens aren’t meant to be carried alone — that’s why both partners work simultaneously. It builds mental resilience, step-up efficiency, and lower-body endurance over long durations.
Tip: Maintain a calm, even stepping cadence — hitting 10–12 reps per minute per athlete keeps you on track for the target time.

ENGINE

• 15min C2 Bike (Z2)
• 15min Ski (Z2)

Into,
5 Sets Of:

• 2min C2 Bike (Hard)
• 1min C2 Bike (Easy)
• 2min Ski (Hard)
• 1min Ski (Easy)

Optional Accessory

A) Core 3-4 Rounds:

• 15-20/Side Russian Twist Medball Throw
• 10/10 KB Side Bend
• 20-30 V-Up

*rest 30s between movements, 2min between rounds

B) 3-4 Rounds For Quality

• 1 Set of Banded Pull Up (vihree kumppari, pitkä sarja
• 10-15 DB Bench Press
• 10-15 Ring Face Pull *rest as needed

Emom 45 min

1. Hspu / pull ups
2. Pistol squat / air squat 10 kg
3. Db hang snatch / hang clean
4. Abmat sit ups / superman
5. Wallball 6 kg / side rotate

2 min rest