10 wallballs
10 kb swings
10 push-ups
10 burpees

5-5-4-3-2-2

Go every 3:00

Choose from:
Back Squat, 
Deadlift, Pull up / chin up
Bench press

A) Working sets (20-25min)


4x3 @80-85%
2-3sec tempo alas + 2-3sec Pause
Rest 2-3min btw

B) Accessory (15-20min)

BS:
3-4x 10x alt. Zherzer lunge
3-4x
10+10x Banded hip flexors (hip thrust position)
15-20x Calf raises

DL:
3-4x 10+10x Bulgarian deadlift
3-4x
10-12x Gorilla row
40-60sec Heavy farmers carry

BP:
3-4x 8-10x Inverted row
3-4x
8x DB shoulder press
8-14x Lateral flies

PU:
3x 5-8x BB Bent over row
3-4x
20-40sec L-sit hold
10-15x Banded face pull

The goal here is short, intense efforts, think max output in small windows, with enough rest to recover and go hard again. This isn’t about pacing it’s about short, high-intensity bursts of power and effort.

Zone 1 – SkiErg Burst

Zone 2 – Running Burst

Zone 3 – RowErg Burst

Zone 4 – Sled Push/Airbike Burst

Zone 5 – Beep Run

Each zone includes:

•3 work sets
•Each set = 40 seconds of all-out effort
•Followed by 1:10 of rest
•After the third set, you’ll get 1:30 transition time to •move to the next zone

Reverse Lunges, barbell back

6 x 6, alternating. Building

Go every 3:00

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

A, Strength:
-Barbell Wall Hack Squat 12-10-8-6 (ascending weights)
After each set: Side Lying Hip Adduction 15-20/ side + 10 sec Hold @light plate

B, AMRAP 12 Mins (Partner WOD YGIG)
4-8-12-16…
-cal Bike / Echo
-Sandball Squat Clean (SC: Clean & Squat)
-Sandbag Carry (20-40-60…m )

C, Tabata:
-Single Leg Soleus Wall Sit Hold L+R
-Side Star Plank L+R

1:30/1:00/0:30 of each @ increasing pace
1) Row
2) Run
+
2-3 rounds
5 Inchworms
5 Jefferson curls
10 Scapular push-ups
10 Reverse lunges, alternating
+
2 rounds
20 Speed rope skips
8 Handstand shoulder shrugs
8 Hand to hand KB swings
3 Handstand wall walks to a plate
+
Build to workout weight for DB movements
* Practice a few sets of double-unders, burpee pull-ups, shuttle run turns and wall walks between sets
+
@ workout weight
10/7 (cal) Row
5 DB Push presses
25 Double-unders
5 Burpee pull-ups
– Rest 0:30 –
5 Shuttle runs
8 DB snatches, alt
3 Wall walks
10m DB Walking lunges
* 1 shuttle run = 25’/7.62m out + 25’/7.62m back.

EMOM 20 (0:45 work / 0:15 rest)

1) Row for calories
2) DB push presses @ 2 x 22.5/15kg (50/35lbs)
3) Double-unders
4) Burpee pull-ups
5) Rest

– Rest 5:00 –

EMOM 20 (0:45 work / 0:15 rest)

1) Shuttle runs*
2) DB snatches, alt @ 22.5/15kg (50/35lbs)
3) Wall walks
4) DB walking lunges** @ 2 x 22.5/15kg (50/35lbs)
5) Rest

• 1 shuttle run = 7.62m out + 7.62m back. Don’t go off too hot on these so as to still condition your achilles. ** You can mix in different DB walking lunge variations (from easier to harder): 1) Farmer’s, 2) front rack, 3) mixed (FR + OH), 4) overhead

DB options. 15/10kg (35/20lbs), 22.5/15kg (50/35lbs), 27.5/20kg (60/45lbs), 32.5/22.5kg (70/50lbs), the aim is to work the whole 0:45 each time on each movement.

Overview. Two long EMOM blocks focused on movement capacity on classic Open/Quarter-finals movements. We’ll stay with 4-minute work blocks. The 0:45 / 0:15 structure ensures you’ll get a chance to focus on each movement properly (but be fast in transitions so you start the next one on the minute. Don’t be late). The goal is steady output and clean execution across all 20 minutes in each block.
Effort. Work at ~8/10. Each work window should feel demanding but repeatable.
Feel. Hard but still controlled. You’re not looking to redline here but to build capacity in these movements.
Adaptation. Develops movement capacity and the ability to sustain high oxygen demand across repeated short efforts. Improves tolerance to heavy breathing, pacing control under incomplete recovery, and movement efficiency when fatigue accumulates over longer EMOMs.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your outputs (cals, reps) consistent from early to late rounds?
– Which station caused the biggest drop in quality or pace?
– Did the short rest allow you to reset and focus, or did fatigue carry over too much?
– What pacing or movement adjustment would help you next time?
Movement options.
Row → Ski or air bike
Shuttle runs → do them, BikeErg only if cannot
Double-under → Cross-over single-unders → Speed rope skips
DB movements → See options above, can use different weights for different movements
Wall walk → Wall walk ½ way → Seal walk for distance

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