6 Sets x Every 4:00

4 Shoulder Press, every set as heavy as possible
6 Chinese Dumbbell Row

Tabata

Burpee + Air Squat

For quality 40 min

800m run
20 dbl kb stoh
20 dbl kb DL

2 x 24/16 kg kb

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Goal & Intensity:
Build aerobic endurance and full-body strength. For 40 minutes, move steadily and with control:
800 m run
20 double kettlebell shoulder-to-overhead
20 double kettlebell deadlifts
(2 x 24/16 kg)
Tip: Keep your movement quality high and posture clean—no spring injuries needed.
RPE: 6–7 / HR 70-75%
RUN substitute: row 1000m bike 1600m

5 rounds for time:
250/300-m row
5 power snatch 61/43kh
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Option 2
5 rounds for time:200/250-m row
5 power snatch (52/35 kg)

Option 3
5 rounds for time:150/200-m row
5 power snatch (43/29 kg)

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Goal & Intensity:
-Today’s workout is a challenging combo of rowing and power snatches.
-Both movements start with the legs and finish with the arms.
-Scale the row distance if needed — each row should take no more than 1:20.
RPE 7-8

Bench press + plyo push ups
5 x every 4 min
80% of 3 RM
3+5

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Goal & Intensity:
-Build upper body pushing strength, explosiveness, and body control.
-Today, we combine bench press with plyometric push-ups for a balanced upper-body stimulus.
-The bench press develops raw strength, while the plyo push-ups challenge speed and elasticity.
-Focus on high-effort, high-quality sets performed with control and intent.
-In the plyo push-ups, aim for explosive movement while keeping the body organized and tight.
RPE: 8/10
Training Focus: Push power & speed – this supports progress in movements like handstand push-ups, jerks, and general pressing mechanics.

Metcon (reps)

3 rounds of:
1: Burpees
2: Power snatch 35/25kg
3: Box jumps 24”/20”
4: Thrusters 35/25kg
5: CTB pull-ups
6: Rest

The flow of the workout is like in ”Fight Gone Bad”: In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating.

Metcon (reps)

”The Chief”

5 rounds of:

AMRAP in 3 minutes:
3 Power cleans
6 Push-ups
9 Air squats
1 min rest between rounds.

M: 60kg N: 40kg

3 rounds of
12 1- leg RDL be/s
30s. Ring plank hold
12 Supinated bar row.
- choose weight so that the movement is in control.
- rest max 1 in between movements.

5 x 5 deadlift

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

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

3 x 3min on/2min off

1) 15 squat clean 60/40kg + max reps bar over burpees

2) 20 hang power clean + max reps bar over burpee

3) 25 shoulder to overhead + max reps bar over burpee