8+8 single leg ground-to-overhead *plate

10m flamingo stretch

5-8 kneeling box jumps

4:00 ergo

8+8 plate windmills

20 handstand shoulder taps

8-10 plyo push-ups from plates

4:00 ergo

10 lat pull down

5+5 xiao pengs

0:45 plank hold

4:00 ergo

6-8 Intervals

A1. AMRAP 3
30/24 (cal) Row
20 Wall balls @ 9/6kg (20/14lbs), 10′ target
AMRAP Power clean and jerk @ 83/61kg (185/135lbs) in the remaining time

– Rest 1:00 before A2 –

A2. AMRAP 2
2 Rope climbs
12/10 (cal) SkiErg
AMRAP Power clean and jerk @ 83/61kg (185/135lbs) in the remaining time

– Rest 2:00 before A1 –

Flow. Alternate A1 / A2

Number of intervals. Only do the final set of 2 intervals IF you have more to give

SESSION NOTES
Pace. Remember that you have 6-8 intervals to get through. That in mind, you’re looking for a hard pace that you can still recover from in those 1:00/2:00 minutes between intervals. If you can, aim to keep everything unbroken and use the transitions and machines to control the pace.

Session RPE. 8.9/10, you should feel that you could MAYBE do one more interval at the end if you absolutely had to (maintaining your pace).

Adaptation. Improve your aerobic capacity in a sports-specific context.

Feel. Your effort will increase as you get deeper into each interval (but aim to keep your pace). These should feel hard right from the first interval.

Debrief.
– How was your pace in each interval? How about on the repeat of each? Were you able to stay close to the same score?
– How were your transitions? Did you keep moving through the whole interval each time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Air bike/Ski → Other machine, same calories
Wall ball → Lighter ball
PC+J → 70/47.5 kg (155/105 lbs), 61/43 kg (135/95 lbs), 52.5/35 kg (115/75 lbs) or 43/30 kg (95/65 lbs), weight you can keep moving with as singles.
Burpee box jump over → lower box → Burpee box step overs

Assarit

A) E3MOM X3-4

• 8/8 DB Bulgarian Split Squat

B) 3-4 Rounds For Quality:

• 10-15 Banded Heavy KB Swing
• 20/20m DB Farmer Suitcase Carry (heavy)
• 30-60s Double KB fr Hold

Kaverin kanssa Amrap25:

1000m soutu -> puoliksi
3 kierrosta kummallekin vuorotellen:
10 american swing
12m askelkyykkykävely, kuula toisessa kädessä
800m soutu -> puoliksi
2 kierrosta kummallekin vuorotellen:
5+5 vauhtipunnerrus @db
10 gobletkyykky @db
600m soutu -> puoliksi
1 kierros, toistot puoliksi:
20 burpee pituushyppy
20 ilmakyykky
10 burpee pituushyppy
10 ilmakyykky

Clean and jerk

Build to 2RM

800-1200m Jog @ easy pace
+

2 rounds
5/side Half-kneeling hip rotations
5/side Cossack squats, alt
5 Table top raises
10m A-skip/B-skip (both each round)
+
2 – 4 rounds
200m Run @ build pace each round
50m walk

2+2+2 tall snatch high pull+hip power snatch+hang snatch
2+2 clean pull (pause at knee)+clean (pause at knee)
2+2 push press+jerk w 3 sec stop

2 Rounds
5/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down taking deep breaths
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)

Barbell cycling

B1. Barbell prep

3 Sets @ increase load each set (start w/ empty barbell)
3 Clean pulls
3 Hang muscle clean
3 Strict press
3 Hang power clean
3 Push press
3 Power clean
3 Push jerk w/ pause @ receiving position
+
Build to work weight(s) for B2

B2. 10-9-8-7-6-5-4-3-2-1
Power clean and jerks @ 40-50%1RM clean and jerk

• Rest as needed between sets

Intent. work on your timing and rhythm on the PC+J. Aim to connect each rep together smoothly. Paying attention to how you bring the bar back down to connect the reps will improve your rhythm. Your success here is measured on quality not time = don’t rush the sets or rests, focus on moving well.

Load. You can start @ lower % 1RM and then build up as the reps go down to keep quality unbroken sets.

Option (rep scheme). You can reduce the volume by starting from/moving up to 9 or 8 repetitions instead of 10.

For time

10-9-8-7-6-5-4-3-2-1
Thrusters @ 52.5/35kg (115/75lbs)
Bar-facing burpees

Time cap. 14:00

– Rest 6:00 –

For time

60 Wall balls @ 9/6kg (20/14lbs), 10/9’ target
180 Double-unders
60 GHD sit-ups

Time cap. 10:00

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 of 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