8-6-4-2 for time

Deadlifts @ 125/86kg
Burpee box jump overs, 30/24″

Time cap. 10:00

– Rest 8:00 between workouts –

For time

80-60-40-20 Double-unders
8-6-4-2 Bar muscle-ups

Time cap. 10:00

Options (volume). If you’re worried you might be tired/sore from this for the start of the quarter-finals:

1 – Down from 7 (7-5-3-1) on both/either part
2 – Down from 5 (5-4-3-2-1) on both/either part

Overview.
Part A – A classic combo of deadlifts and (burpee) box jump-overs. Go fast, don’t die.

Part B – A gymnastics challenge. While unbroken is cool, manage the sets to your capacity on both movements.

Strategy.

Part A – How you approach this depends largely on how heavy the deadlifts are for you. Taking a quick break (or two) in the sets can still give you a fast time IF you can push the burpees. When you see a piece like this, think about how long a rep of each movement takes (Burpee BxJO are way slower than deadlifts). This means there’s more time to be made on the burpees than on the bar (as long as you don’t get stuck). Long story short, IF the deadlifts are quite light for you THEN go unbroken and push the pace on the burpees, IF they’re somewhat heavy THEN break them up (short rests) and push the pace on the burpees.

Tips (Part A). First rep will always be the hardest in a deadlift set, don’t be alarmed if that one starts to feel heavy off the floor. On the burpees, it’s most likely faster to step up (then you can go straight into the jump) vs popping up. ALWAYS go straight back down on the burpees once you get to the other side of the box.

Part B – Similarly to part A, if you have good capacity on both movements, then unbroken will of course be the fastest BUT there is a risk to get stuck on the muscle ups or gas out on the DUs. If these are big sets for you on either movement, it’s best to start by breaking up the 1st two rounds, then rather push for unbroken for the last ones (vs start unbroken/too big and then get stuck).

Instructions. Set up equipment for part A the same way as it was in QF workout #3 in 2023.

Debrief.
– How was your pacing overall on the workout?
– How did the different movements play out for you?
– How were your rest and transition times?
– How would you change your approach and finish faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options. See also the volume options at the top.
Deadlift → 111/77kg (245/170lbs), 102.5/70kg (225/155lbs), 92.5/65kg (205/145lbs), 83/61kg (185/135lbs), 70/47.5kg (155/105lbs)
Burpee BxJO → Lower box (24/20”)
Double-unders → Speed rope skips
Bar muscle-ups → Jumping bar muscle-ups → Chest-to-bar or regular pull-ups (1,5x or 1x reps = 12-9-6-3 or 8-6-4-2)

STRENGTH

EMOM 12'
1: 8-10 Incline Push up (lower surface than 1st week)
Rx: 8-10 Strict Push up
2: 8-10 Feet Assisted Pull-up (feet on plate)
Rx: 6-8 Strict Pull-up
3: 15 Tuck Rocks
Rx: Hollow Rocks

WOD

4 Rounds for time:
200m Run
8 DB Burpee @2x15/10kg
4/4 DB Renegade Row

Time cap: 12 min

Rx+:
Dumbbell @2x22.5/15kg

ACCESSORY

3 rounds of:
6/6 Tempo Alt. DB Curl (31X1)
6/6 Tempo DB Triceps Extension (31X1)

AF WEEK 32, Day 1

CONDITIONING:

5 RFT:

15/12cal Echo
11-9-7-5-3 Bench Press @ 70% of 3RM

RPE 4-5. Target: sustainable, but hard echo, unbroken bench as
long as possible. Can you go sub 8min?

EMOM25

1. 10-15 wallball
2. 8-15 cal erg
3. 10-14 db snatch
4. 8-12 burpee over db
5. rest

Back squat 3-3-3-3-3 reps

Clean And Jerk

A) Build Up To Days Heavy 1RM

• C&J

B) E90SEC X9

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

Metcon

AMRAP 20:

10-20-30-40…etc

• Cal Row
• WB
• V-Up

Accessories

A) 3x Superset:

• 30m Backwards Sled Drag
• 10-15 Slider Hamstring Curl

*rest 3min between sets

B) 3-4x For Quality:

• 15/15 Weighted Calf Raise
• 10/10 KB Hip Flexor Raise

4 rnds for time
15 wall ball
12 KB swing @ 24/16kg
9 burpee

T.C.: 15' 

STRENGTH

Paused back squat
3-2-2-1-1-1
- 3 Seconds hold at the bottom
- Start moderate and build to moderate/heavy
- Rest 1:30-2:00 after heavy sets

WOD

5 sets (1 set every 2:30)
50-75 Single under
10 Single dumbbell box step over (15/10 kg, 50 cm)
10 Alternating dumbbell snatch (15/10 kg)

Rx+: 30-50 Double under, @22,5/15 kg

Time cap: 1:45/set.

ACCESSORY
2-3 sets
5/5 Hip airplane
10/10 Single leg glute bridge

Bench Press

• 4x4 (1s pause) *rir 1-2 *rest 3min between

Pulling

3x Superset:

• 5 Weighted Chin Up
• 20m Sled Pull (hand over hand)

*rest 3min between rounds

EMOM 16

1: 40s Max Reps Strict Press @20kg
2: 40s Max Reps Wall Walk
3: 40s Max Reps Push Up
4: Rest

Accessories

3-4 Rounds:

• 15-20 Banded High Pull
• 10/10 KB Gorilla Row
• 20 Band Pull Apart

*rest as needed

HYROX GAMES

Start with 500m run —> you are in the game

1. 200m Row
2. 20 x KB Swings
3. 15 x Push-ups
4. 20 m Walking lunges
5. 200m Ski
6. 20x Wallballs

At 12 and 25min mark, 500m run

Tc 38min

1 exercise = 1 points, last 6 min 1 exercise = 2 points

Finisher: Burpee plate hops

POINTS

0-14 = 80
15-20 =70
21-25 =60
26-30=50
31-35 =40
36-40 =30