EMOM 32

1) box jump
2) toes to bar
3) Bike erg
4) wall ball 9/6kg

• pick difficult but doable scale
• work steady 50s. at a time
• goal is to get consistency in the movement

CONDITIONING

“Seven”

7 RFT:
7 HSPU
7 Thruster
7 TTB (K2E)
7 Deadlift
7 Burpee
7 KBS
7 Pull-Up

RPE 3-5, go by feel.

Target: sub 28min. Time Cap 35min

Loadings:
Rxd: 60/40kg thruster, 110/75kg deadlift, 32/24kg KB
Masters: 45/32,5kg Thruster, 90/60kg deadlift, 24/16kg KB

Tailoring Options:
Decrease loading
HSPU→ use an ab-mat

Note: original Seven has Knees to Elbows. OG fire breathers should do the workout with them, instead of TTB.

Lite:
“Fiver” do the same workout with 5 rounds and 5 reps each movement. Or do this as a partner wod, “IGYG”.

Build up to a solid 3RM
Use the rack or platform

Alternate;
1. 10-15m HSW
2. 10 db bent over rows 2x22.5kg
3. 10-15 t2B
4. 10 rower tucks
5. Rest

We will go through some HSW progressions and skills before the workout

5 - 5 - 5 - 5 - 5

2 rep reserve every set

3 pos Snatch

Set 1 @ 65%
Set 2 @ 70%
Set 3 x 2 @ 75%

3-3-3-3-3

2 rep reserve every set

EMOM 12

1) 6-10 Wall Ball
2) 6-12 Pull up
3) 1-3 TGU (KB)

3 rounds
15 push press 43/61kg
15 KBS 16/24kg
15 burpee over bar

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Goal & Intensity
-The main workout targets shoulder endurance and overall pressing capacity through three demanding upper-body movements.
-Today's work out is fast-paced, shoulder-burning “grinder” that keeps your heart rate and output high throughout.
-Keep your grip and lats engaged even on the way down — it builds strength faster and keeps your elbows healthy.
RPE: 8 → both the strength and conditioning parts should feel heavy but manageable; steady output without collapse.
Why: This session develops upper-body strength and stamina, teaching you to maintain power and form even under fatigue — key for efficient pressing and pulling performance.

10 x every 2 min
4 power clean & Push jerk

if you have a c&j result for 1 RM use about 65%
same weight trough out the workout

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Goal & Intensity:

-Improve rhythm and barbell control under moderate load. Use about 65% of your 1RM clean & jerk.
-Smooth and steady barbell cycling, RPE 7. Maintain good mechanics every rep.
-Use your breathing to support rhythm.
Accessories
-Strengthen core and posterior chain to support heavy lifting. Short rests keep the intensity up.
-Core burn and strong posterior chain activation, RPE 6.
-Move with control rather than rushing.
Area of training and benefit: Barbell cycling builds efficiency and endurance with the bar, which transfers directly to faster, cleaner WOD performance. Accessories reinforce core and back strength, creating safer and stronger lifts over time.