Power clean

6 x 2 @ 70-80%, go every 1:00-1:30

– Do your first set @ 70%1RM power clean, then build within the percentage range over the remaining sets if moving well
– Drop the bar between each lift

Alternate B1 / B2

B1. Push press,rest 1:30 before B2
3 x 5 @ 78-83%
1 x 5+ @ 78-83%

B2. Strict chin up,rest 2:00 before B1
3 x 5 @ 78-83%
1 x 5+ @ 78-83%

– Do your first set @ or around 78%1RM push press/chin up, then build up within the percentage range if you can over the remaining sets
– The final set is 5 or more reps @ the same weight or heavier than your previous set
– Calculate B2 % based on your BW + your 1RM weight (e.g. you weight 80kg and did a 1RM chin/pull-up of 30kg, then you calculate from 80kg+30kg = 110kg)

Toes-to-bar/chest-to-bar prep, 1-2 rounds

8 Supine hollow hold w/ double leg extensions overhead
8 Standing straight arm lat pull-downs
4 TTB timing drill (open, jump, pull & snap to bar)
4 Tension swings + 4 Kipping knee raises
6 Small scapular rolls to butterfly pull-up drill
+
2 Rounds @ empty barbell
5 Front squats
5 Push press
5 Thrusters
+
Build to workout weight for thrusters and hang power cleans
* Practise few short sets of chest-to-bars, toes-to-bars and wall walks between sets
+
@ workout weight
200m Row
8 Chest-to-bar pull-ups
4 Thrusters
2 Wall walks
4 Hang power cleans
8 Toes-to-bars

4 Intervals, alt A1 / A2

A1. AMRAP 4
500m Row
+
AMRAP in remaining
16-12-8-4 Chest-to-bar pull-ups
8 Thrusters @ 52.5/35kg (115/75lbs)
4 Wall walks

A2. AMRAP 4
500m Row
+
AMRAP in remaining
16-12-8-4 Toes-to-bars
8 Hang power cleans @ 52.5/35kg (115/75lbs)
4 Wall walks

– 3:00 BikeErg @ RPE5/10 for recovery between each interval –

Flow. The reps on C2B and TTB go down by 4 each round (1st round 16 reps, 2nd round 12 reps, etc.) within the interval (each interval starts with 16 reps).

SESSION NOTES
Session overview. These are a mixed-modal version of classic Norwegian 4 x 4 VO₂max work: four hard 4-minute efforts with 3:00 of active recovery between them. The goal is to spend each interval at a high aerobic output without turning the first one into a max effort. Push hard, use the easy BikeErg to keep moving while recovering, and aim to keep your output across all four intervals.

Adaptation. Develop your VO₂max and aerobic power by accumulating repeated 4-minute bouts at high aerobic demand. The active recovery allows partial recovery, helping you hit another high-quality effort. The mixed-modal format also trains you to maintain movement quality while working close to your upper aerobic limit.

Session RPE/Feel. Work at RPE 9/10 on each 4-minute interval. The first interval should feel hard but controlled; by intervals 3-4 you should be working close to your limit without a major drop in output.

The 500m row should be strong, around 2k pace as a reference. You should finish it breathing hard, but still be able to get straight into the first gymnastics set.

Keep the 3:00 BikeErg recovery at RPE 4-5/10. Pedal continuously, re-gain your breathing, and use the full recovery to prepare for the next hard effort.

Debrief.
– How close was your output across all four intervals?
– Which variation was harder to sustain: A1 or A2, and why?
– Did the active recovery leave you ready to push again after 3:00?
– What would you adjust next time to keep intervals 3-4 closer to intervals 1-2?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Row → 1000m BikeErg, 500m SkiErg, 400m Run
TTB/C2B reps → You can start at 12(-8-4) reps as needed so you can keep the sets unbroken/keep moving
Chest-to-bar pull-ups → Pull-ups → Jumping pull-ups → Ring rows
Toes-to-bars → Toes-to-rings → Hanging knee-raise → V-ups → ab-mat sit-ups
Barbell → 43/30kg (95/65lbs), 35/25kg (75/55lbs), 30/20kg (65/45lbs)
Wall walks → reduce reps to 2-3/round → 8 or 12 Hand-release push-ups

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Horizontal straight & bent arm strength complex – 2 to 4 Rounds

5 Scapular push-ups
5 Planche lean slides
5 Planche push-ups
5 Battle rammers
5 Pike compression slides

(No rest b/w exercises)
– Rest 1:30-2:00 between rounds –

banded pull aparts 3x20

10' EMOM
1: 5/5 one arm ring row w. KB front rack hold
2: 2-3 wall walk

2 Rounds
500m Row @ easy >> moderate
10 Reverse lunges, alt
10 Plate squats*
10 Banded good mornings
* Hold a plate or KB in front of the body as you squat to work on upright mechanics
+
Barbell prep – 2 Rounds @ empty barbell
5 Deadlifts
5 Hang muscle/power cleans
5 Front squats
+
Build to workout weight for the barbell movements
* Practice few short sets of bar-facing burpees between weights as you build up
+
Optional final prep @ workout weight
6 Deadlifts + 4 Hang power cleans + 2 Front squats
6 Bar-facing burpees

Bar muscle-up drills – 1 or 2 Rounds (optional)

3 Supine kipping pull-ups (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snaps to the bar
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
Build to workout weight for power snatches and thrusters
* Practise few short sets of bar muscle-ups and wall walks between weights
+
@ workout weight
200m Run
3 Bar muscle-ups
4 Power snatches
10/7 (cal) Row
2 Wall walks
4 Thrusters

EMOM until failure

1) 12 Deadlifts + 9 Hang power cleans + 6 Front squats @ 70/47.5kg (155/105lbs)
2) 11+1* Bar-facing burpees

• Add 1 burpee each round (11, 12, 13 etc. / minute) until failure. If you make it through 10 rounds, you’re done. ** If you think finishing 10 rounds won’t be a problem for you, use a heavier barbell. If you think finishing 10 rounds is not possible, use a heavier barbell. See options in session notes.

Flow. min 1 – 12/9/6, min 2 – 10 bf burpees, min 3 – 12/9/6, min 4 – 11 bf burpees – etc

Overview. A progressive EMOM until failure. The barbell minute stays constant but the burpees build up each round. The goal is to stay efficient early so you can survive the later rounds.

Strategy. The barbell minute should feel controlled from the start. Move steadily through the 12/9/6 without rushing. If you sprint the barbell early, you’ll pay for it once burpee reps go up. On burpees, establish a sustainable rhythm immediately. The first few rounds might not feel “that bad” but this one will escalate quickly. Stay consistent and avoid redlining before you have to. Think long game: you’re not trying to win round 1, you’re trying to survive round 7–10.

Instructions. Choose a barbell load that allows you to complete the 12/9/6 unbroken or with a very quick break every round. If you’re confident you can go deep, increase the load. If you’re unsure, reduce it so the limiter becomes the burpees, not the barbell.

Debrief.
– Did you pace the early rounds appropriately?
– At what round did the workout shift from controlled to survival?
– What load adjustment would give you a better stimulus next time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Barbell weight → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs)

AMRAP 7

6 Shoulder Press 40/30kg
30 Jumps Over Barbell