1 minute: 10 weighted box get overs (DB's / KB's)
2 minute: 0:40 plank hold
3 minute: 15/11 calories Bike Erg

WARM UP 10min

5+5× HIP AIRPLANE

10m+10m 1-ARM OH WALKING LUNGE *plate

20× BAND PULL APARTS

5+5× /side 1-LEG RDL + 1-LEG RDL with PELVIC ROTATION plate, *tee ensin 5× rdl suoraan eteenpäin, kuorma vastaisessa kädessä ja toinen rdl 5× kiertäen alhaalla kuormaa tukijalan ulkosyrjälle

15× + 10×/side FROG STRETCH + ACTIVE HIP INTERNAL ROTATION tee ensin 15× frog stretch ja sen jälkeen yhdelle puolen jalkateän nostot 10×

--

video: HIP AIRPLANE 8:31

video: 1-LEG RDL with PELVIC ROTATION

video: FROG STRETCH

video: ACTIVE HIP INTERNAL ROTATION 0:47

---

---

MUSCLE SNATCH + OHS + DROP SNATCH
2×2x 1+1+1@barbell, rest btw sets 1min

--

SNATCH + SNATCH from ABOVE KNEE
2× 1+2@barbell, 1+2@up to 75%, rest btw sets 2min

---

MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + TALL SPLIT JERK
*tall - flat footed, *2 split jerk, split both side 1+1
2×2× 1+1+1+2@barbell, rest btw sets 1min

--

CLEAN + CLEAN from ABOVE KNEE + SPLIT JERK
*split jerk to the other side on the next set
2× 1+1+1@barbell, 1+1+1@up to 85%, rest btw sets 2min, example up to 55/65/75%

---

FRONT SQUAT + BACK SQUAT
3+3@up to 80%, fs-%, rest btw sets 2-3min

---

CLEAN PULL + CLEAN PULL from ABOVE KNEE
2× 1+5@70-75%, 2× 1+5@80-85%, jerk-%, rest btw sets 2min

---

video: MUSCLE SNATCH

video: DROP SNATCH

video: MUSCLE CLEAN

video: TALL CLEAN

video: TALL SPLIT JERK

SATURDAY MADNESS (Partner WOD)

AMRAP 30 minutes

Buy in:
300m Farmer carry (2x24/16 kg, You go, I go)
-Into-
3 Rounds
30/24 Calories on machine (YGIG)
15 Sync goblet squat (15/10 kg)
30 Dumbbell shoulder to overhead (2x15/10 kg, YGIG)
15 Sync up and down
-Into-
Max distance farmer carry in the time remaining.

Rx+: @2x32/24 kg, @22,5/15 kg, Sync burpee

Goal: Try to complete the 300m carry at the end.

PARTNER CORE FINISHER

3 sets
30"" Partner forearm plank high fives
30"" Weighted russian twist with partner
Rest 1 minute

800m Jog

+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds for quality
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
5 Tension swings (sponge/block between feet)
3 Pike compression slides
5 Table top pulses
+
@ workout pace
200m Run
10/7 (cal) Row
10/7 (cal) SkiErg
5 Burpee box jump overs
+
(optional) Bar muscle-up drills – 2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps

2 Rounds @ base*

10km BikeErg
2km Jog

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

SESSION NOTES
Feel. This should feel like a sustainable effort that you could have kept for another 30 to 40-minutes if needed. Stay in control of your breathing throughout (where you could hold a conversation but couldn’t sing).

Intent. Start with a pace that’s easy enough for you to sustain it. Learn to recognise the difference between a sustainable and non-sustainable pace. Listen to different cues (HR, breath rate, feel) to determine where this pace is for you (be honest, not what you’d like the pace to be but what it is).

Adaptation. Improve your body’s ability to transport and utilise oxygen efficiently, mitochondrial density and lactate clearance ability.

Debrief.
– How was your pace? Could you have kept it for at least another 30 to 40 minutes?
– Did you have the patience to move at an easy enough pace (conversational pace) to match the intent of the training session?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options. You can replace any machine with another for the same duration

Snatch grip Deadlift 3x8 reps

2-3 Rounds
5 Inchworms
5 Scapular pull-ups
5 Small scapular rolls for control
5/side KB Hike cleans, alternating
+
5 – 3 – 1 of each:
Supine arch hold (2-sec) snap to hollow hold (2-sec)
Supine arch hold (2-sec) snap to a Russian v-up snaps
+
EMOM 5 @ increasing pace
1-2-3-4-5 Burpees (+1 rep each minute)
(cal) Air/Echo bike in the remaining time
+
Build to workout weight for Dual KB CnJ
* Practise short sets of the other movements between sets
+
Once through @ workout weight
12/9 (cal) Air/Echo bike
9 Wall balls
5 Burpee pull-ups
3 Dual KB Clean and jerks

– Rest 0:30 –

12/9 (cal) Air/Echo bike
9 Box jump overs
5 Chest-to-bar pull-ups
3 Dual KB Clean and jerks

Hang Power Snatch 6-5-4-3-2 reps

2-3sets:
10-15 GHD hip extension
10-15 cyclist squat

5 intervals, alternate A1/A2

A1. AMRAP 5
30 Wall balls @ 9/6kg (20/14lbs), 10′ target
20 Burpee pull-ups
10 Dual KB Clean and jerks @ 2 x 24/16kg (53/35lbs)
Air/echo bike for calories in the remaining time

A2. AMRAP 5
30 Box jump overs, 24/20″
20 Chest-to-bar pull-ups
10 Dual KB Clean and jerks @ 2 x 24/16kg (53/35lbs)
Air/echo bike for calories in the remaining time

– Rest 3:00 between intervals –

Flow. A1-A2-A1-A2-A1

SESSION NOTES
Overview.
Short mixed-modal intervals with a consistent structure but different fatigue profiles. A1 is more breathing and leg-driven, while A2 shifts the demand toward pulling endurance and grip. The goal is to get to the bike with enough time and capacity left to accumulate meaningful calories every round.

Effort.
Work at ~8.5–9/10. Each interval should feel hard but repeatable. You should finish knowing you can give similar output after the 3:00 rest. If bike calories disappear in later rounds, the opening pace was too aggressive.

Feel.
Breathing and HR should build quickly and stay high through each interval. Muscle fatigue will start to play a role in later intervals due to bigger sets. The KB clean & jerks should feel like controlled work, not a bottleneck (choose weight accordingly). The recovery periods should bring breathing/HR down enough to go again, but never to feel fully fresh leading into the next one.

Adaptation.
Develops high-intensity aerobic repeatability under mixed muscular fatigue. Trains the ability to transition between cyclical work, gymnastics, and light-moderate loading while maintaining pace and movement quality.

Instructions. The burpee pull-up setup should be such that your finger tips touch the pull-up bar when you’re standing under it.

Debrief. Take 2–3 minutes after the workout to reflect
– Did you consistently reach the bike with enough time to work?
– Which movement caused the biggest disruption in your rhythm/breathing?
– Were your bike calories consistent across all five intervals?
– What adjustment would help you maintain your output even better throughout the session?

Movement options.
Easier rep scheme → 21-15-9 or 21-14-7
Air/Echo bike → Row, Ski, BikeErg for same calories
Dual KB CnJ → 2 x 16-20/12kg (35-44/26lbs) KBs, these should be done in 1-2 sets
Chest-to-bar pull-up → Regular pull-ups → Jumping pull-ups → Ring rows
Burpee pull-up → Adjust so pull-up height is easier (use mats) → Burpees to rings, 6” reach