Strength (load)

Front squat
5-5-5, AHAP

Accessory:

5 rounds of:
10 Reverse hypers
10 Heavy KBS

Rest 2 minutes between sets. Go heavy.

Then

50 weighted sit-ups. Split as needed

Metcon (time)

For time:
10 Bar muscle-ups
20 Deadlifts 125/85
30 Devil’s press 22,5/15kg
40 Goblet squats 32/24kg
50 Box jump overs 24/20”
100 Double-unders

Timecap: 20 minutes.

Accessory:
4 Rounds of:
10+10 Sideplank with a twist
15 Banded abcrunches

4 x 4 pause deadlift

• 1sec pause below knee
• leave two reps in the tank
• rest 3-4 min btw sets

Advanced:
pause deadlift on a riser
-stand on a 10 or 15kg plate

For time:
10 hang power snatch 35/25kg
10 pull up/c2b
15 hang snatch
15 t2b
20 ohs
2 rope climb

Find your 1 rep max of the day

20-minute Functional Threshold Power (FTP20)

BikeErg – 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 end. See “checkpoints” for details. Remember that we are looking for consistent effort (same watts/RPMs 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 RPMs or directly with watts.

Checkpoints.

@ 0:00 – 08:00: Start at a pace where you feel like you are in control (80% of your 5-minute pace (watts) is a good reference point if you’re unsure, for example: if you got avg. 395 watts, your pace here would be 316 watts (approximately)). 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 cadence and push all the way through the last minute.

for time:

10 box over burpee
40m farmers walk 45/35lbs
20 db front squat
40m farmers walk
30 db box step overs
40m farmers walk
40 db deadlift
40m farmers walk
50 du/ jumps over db
40m farmers walk

Advanced:

10 devils press 45/35 lbs
40m farmers walk
20 db front squat
40m farmers walk
30 db box step over
40m farmers walk
40 db deadlift
40m farmers walk
50cal erg
40m farmers walk

Tc 15 min

E2MOM
8 x Hang clean (1+2)

• above + below knee

For time:

10 thruster 50/35kg
80m farmers walk 24/16kg kb
20 front squat
80m farmers walk
30 shoulder to overhead
80m farmers walk
40 hang power clean
80m farmers walk
50 deadlift
80m farmers walk

Tc 20min

6 x (1 x Hang Squat Clean + 3 x Push press) @ 115 - 120 % (SP)

SO 2:30