Heavy Thrusters
x3

7- 5-3
75%-80%-85%

3 x Max Effort
Pick a weight and stick with it, rep range 10-20!
Score is total reps!

Heavier than last week
3x 20

5-4-3-2-1

Row Intervals

1 Set :
Row 12:00 Target 105 -108 % @ FTP 20
Recovery Bike 11:00
2 Set :
Row 12:00 Target 108 - 112 % @ FTP 20
Recovery Bike 11:00

6 x Clean pull + High hang power clean + High hang clean

• paino light/Moderate

24 min EMOM

1) 20 DU's + 4 sHSPU
2) 30s. bike + 6 toes to bar
3) rest

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Goal & Intensity
-Build skill-based conditioning by combining jump rope, inverted gymnastics, and cyclical work under controlled fatigue.
-The aim is consistency across all working minutes rather than sprinting early.
-Moderate-to-high intensity intervals where coordination and positioning matter more than max output.
-You should feel challenged but never rushed or sloppy.
RPE: 7–8, sustainable discomfort that allows you to repeat quality work for the full 24 minutes.
💡 Coach’s Tip
Treat each minute like practice, not a test. Smooth double-unders and efficient kip mechanics will save far more energy than trying to rush transitions.
Why this workout: This EMOM develops repeatable work capacity and skill retention under fatigue. The built-in rest allows you to push the working minutes while maintaining clean movement patterns, which is key for long-term progress in gymnastics-heavy workouts.

400m run/800m row/1600 bike
10 ring dips or 4-8 ring MU
10 hang power snatch 35/45kg
10 box jumps
2 wall walks
RPE 7-8

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Long mixed-modal conditioning with gymnastics and weightlifting
Build sustainable work capacity under accumulating shoulder and grip fatigue
RPE 7–8: Challenging but sustainable for the full 40 minutes
Start more conservatively than you want
Prioritize movement quality over speed
Move steadily without redlining early
Each round should look similar from start to finish

💡 Coach note:

This is “smart engine” -session.
👉 “Smooth is sustainable.”

1RM Weighted Chin-ups