Strength (load)

Front squat 3-3-3-3-3 @ 2:2:X

Accessory:

3-4 sets of 12 Reverse hyper extensions
Rest 1-2 min between sets

Then

3-4 sets of 12 GHR or hamstring curl
Rest 1-2 min between sets

Then

3 Sets of 20 Russian twists
Rest 1-2 min between sets

Strength (load)

Back squat
8-6-4-2-1, AHAP.

5 x 3:00 rounds:
400/500-m row
Max RKB swings (24/32 kg)
– Rest 1:00 between rounds.

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Goal & Intensity

-Push hard on the row to earn as much time as possible for kettlebell swings.
-Each interval has a clear task first, then it’s all about collecting reps.
-A cardio hit from the row paired with heavy swings that tax your core and hips.
-The intensity spikes because you must move heavy load in a short time frame.
-Start your first kettlebell swing immediately after rowing – don’t waste seconds standing still.
RPE: 8–9 – tough but controlled, the row burns your lungs and the swings feel heavy.
Why: This workout blends capacity, strength, and interval grit, improving both conditioning and the ability to produce power under fatigue.

4 rounds each YGIG for time of:

30 m Walking lunge w/ 20/15kg plate overhead
30 Box jump, 60/50cm
20 Wallball shots, 9/6kg
10 Handstand push-ups

TC 40min

3 x 2 pause front squat
- leave two reps in the tank

2 x 1 pause front squat
- go heavy

• rest 3 min btw sets

Partner WOD, “I Go, You Go”:

50 rounds (25 rounds each):

1 Power Clean 100/75kg
4 Bar over Burpee
8 Air Squat

(Target <25min)

Cash Out:

Row 100kcal (I go, you go)
Run 800m (both)

Scale if needed

RPE 3 to 4

If you do this alone, do 25 rounds, work:rest 1:1
Row 50kcal and run 800m

In 20min for quality, 3-4 rounds:

• 3-5 skin the cats
• 3-5 wall climb
• 10 strict toes to bar

4x4 OHS

Record the amount of reps and any other details.

15 -12 - 9
HSPU
Deadlift 80/55

Rest 2 min.

12 - 9 - 6
Bar over burpee
Deadlift 100/70