2 rounds
2 min AMRAP
15 cal row
max reps toes to bars

2 min rest

2 min AMRAP
15 cal row
max reps strict pull ups

2 min rest

Find your 1RM

EMOM9:
1-3: 2 muscle clean + 2 push press
4-6: 2 hang power clean + 2 push jerk
7-9: 2 high hang squat clean + 2 split jerk
*keep weights technical

4x2 nousu v1

Clean from blocks (just above knee)

DELOAD WEEK

Outdoor workout

AMRAP 25
400m easy jog
4-8-12-16-20....
Air squat
Push-up
Plate ground to overhead 15/10
Mountain climber

Backsquat 6x5

Skill 12min

BMU / RMU / Ring Dip / HSW / Rope Climb

Strict ring dip
4 x 8-10 / go every 3 min

20-minute Functional Threshold Power (FTP20)

Row – Max steady 20-minute effort for average watts

Strategy. Aim to maintain the same pace from 0:00 to 19:00 then push with what you have in the. Remember that we are looking for consistent effort (same watts/Stroke Per min through the 20-minutes), too hard and you’ll die out, too easy and you are not testing your actual limits. You can pace your effort by focusing on S/M or directly with watts.
Checkpoints.
@ 0:00 – 08:00: Start at a pace where you feel like you are in control. You should be breathing hard but the legs should not yet feel heavy in this first part.
@ 08:00 – 15:00: This might be the toughest part mentally. It is normal to start to feel tired here and it’s easy to slow down because there is a lot of time left. Try not to think too far ahead but work to keep the pace you started at.
@ 15:00 – 19:00: Hang in there! You’ve come a long way now, hold your pace!!!
@ 19:00 – 20:00: This is the final sprint. Try to increase your S/M and push all the way through the last minute.

Score : AVG Watts and Comment meters.

( First test 10.12.2025 )