RestDay!

For time:

cash in:
20cal erg
10 box over burpee

4 rounds of
6 db hang clean 45/35lbs
20m farmers walk

cash out:
10 box over burpee
20 cal erg

Advanced can do sandbag clean + sandbag carry

4 Rounds

1:00 Backwards sled drag
10-15/side Poliquin step
15-20 Calf raises
15-20 Tibialis raises

A,
2 rounds for quality of:
Jog, 400 m
10 Deadlifts, 61/43kg
15 Ring Push-ups
20 Ring Rows
Jog, 400 m
10 Back Squats, 61/43kg
15 Alternating Wall Planks
20 Plate Ground-to-Overheads,20/15kg
Jog, 400 m
10 Push Press, 43/30kg
10 Ring Dips
10 Strict Pull-ups

Ring Dips / Box Dips

Strict Pull-ups- 7-10 reps

Complete at RPE 6-7/10.

B,
3 rounds for quality of:
10 Band Pull Aparts
10 Band Front Raises
10 Banded Behind-the-Neck Press
10 Scap Push-ups

4-6 Intervals

A1. AMRAP 4
20/15 (cal) Row
15 Burpees over the rower
10 Hang power snatches @ 43/30kg (95/65lbs)

A2. AMRAP 4
12 Overhead squats Session overview. Short, high effort aerobic capacity intervals. The goal is repeatable output across the intervals without a major drop-off.

Effort. Work at ~8.5–9/10. Each 4-minute piece should feel demanding by the halfway mark but still allow you to keep moving. If reps fall sharply in the second exposure to A1 or A2, the first round was paced too aggressively.

Feel. Breathing and HR will go up quickly in the first minutes but you want to hold on to your pace all the way through the interval. The 3:00 active recovery should lower heart rate enough to start the next piece composed, not in survival mode.

Adaptation. Develop high-intensity aerobic repeatability and the ability to transition between cyclical and mixed-modal work under fatigue. Reinforce pacing discipline and movement efficiency with incomplete recovery.

Debrief.
– Were your A1 and A2 scores consistent across exposures?
– Which part was more challenging?
– Did you recover enough during active rest to repeat the pace?
– What adjustment would help you keep an overall faster pace next time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Row → Air bike, SkiErg or BikeErg for same calories
Burpees over the rower → regular burpees
Overhead squat/power snatch → 35/25kg (75/55lbs) or 30/20kg (65/45lbs)
Shuttle run → do it
Burpee pull-up → Adjust jump height until you can do these 43/30kg (95/65lbs)
10 Shuttle runs, 25’+’25’ (7.62m)
8 Burpee pull-ups

– 3:00 active recovery (air bike, ski or jog) between intervals –

Flow. A1-A2-A1-A2(-A1-A2)

Number of intervals. Only do the final 2 intervals IF a) you can maintain output, b) you feel confident you’ll recover in time for Open workout 26.1 at end of the week.

5 burpees to target
5 american swings
5 push-ups

We are testing to see how you handle handstand walk under fatigue from the WB wod.
This is a great time to really put in the effort with the technique. Mind over matter.
Handstand Walk : 6x 45 secs, rest 2:15

1) Banded strict chin-ups

3 sets x 6

Go every 2:30

--

2) Knee tuck chin-up hold

3 x 5-30s hold

Go every 2:00

A,
2 Banded Deadlifts, pick load

Every 1 min for 10 mins.

Use 40-45% of 1RM Deadlift.

B,
2 Banded Bench Press, pick load

Every 1 min for 10 mins.
Use 45-50% of 1RM Bench Press.

C,
4 rounds for quality of:
5 Strict Toes-to-bars
10 L/10 R Lateral Med Ball Toss, pick load
15 Barbell Good Mornings, pick load

A:
Muscle snatch + power snatch + sotts press w. Slow eccentric phase from OHS bottom pos. 5x1 @easy

B:
Power snatch + drop snatch up to a heavy 1+1, then 3x1+2 ~85%