4-5 rounds for quality
10 RDL double overhand grip
15 banded hamstring curls
60 secs rest

Work in pairs and switch

"Partner WOD"

100 Wall Balls
50 Burprees
100 Sit Ups
50 Burpees
100 Push Ups
50 Burpees
100 Pull Ups
50 Burpees
100 Squats
50 Burpees
100 Deadlift 100/60kg
50 Burpees
100 OH Squats (Medball)

Power snatch + 2 Snatch balance @ 65%

EMOM 10

3 Power Snatches
60% of Max Snatch

EMOM 12

Power clean + Push Jerk + Hang power clean + Split Jerk

@ ~60%

3 rounds, 3 min each set @ 70%

1.
3 min Row

2.
30 s KB Front rack+Overhead hold R
30 s KB Front rack+Overhead hold L
30 s KB Farmer+Front rack hold R
30 s KB Farmer+Front rack hold L

3.
3 min Bike

4.
15 Wallballs
15 Box Jumps

*Wallball and Boxjumps 1 round/3 min

3 rounds (40s ON/20 s OFF)
Hollow Rock
Superman Rock
Side plank rotation L
Side plank rotation R

E90s x9

4x2 hang snatch
5x1 hang snatch

AMRAP 8

1-2-3-4-5..etc. Wallwalks
45 Single Unders

80 alternating DB snatches (15/22.5 kg)
80 sit-ups
80 lateral burpees over the DB
800m bike or 1,600/2,000-m C2 bike

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Goal & Intensity
- Tackle a large volume of work at a steady pace while keeping movement quality high all the way through.
-This is an endurance grind that also challenges your mindset.
-A long chipper where different parts of your body fatigue (core, shoulders, lungs).
-The aim is to keep moving almost nonstop at a consistent pace.
-Target Time | 14:00-20:00.
-Start the burpees at a controlled rhythm and don’t stop – steady beats sprint-and-crash every time.
RPE: 8 – breathless and mentally tough, but manageable with smart pacing.
Why: This workout builds endurance, grit, and pacing awareness. These skills are essential for sustaining high output in longer workouts without burning out.