5-4-3-4-5 front squat
- leave 1-2 reps in the tank
- rest 3-4 min btw sets

pause back squat
- find a heavy single in 12min

Option 1
3 rounds for time with a partner:
40 toes-to-bars
12 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.

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Option 2
3 rounds for time with a partner:
40 knees-to-armpits
8 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.

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Option 3
3 rounds for time with a partner:
30 hanging knee raises
12 inch worms
– One athlete works at a time. Athletes may alternate as they see fit.

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Goal & Intensity
-Build upper-body endurance and core control under sustained gymnastic effort.
-Partner work allows you to keep intensity high while maintaining clean, efficient movement.
-Alternating intervals of work and rest — one athlete moves while the other recovers, keeping heart rate high and recovery under pressure.
-Switch before you’re spent — shorter sets mean better quality reps and smoother pacing.
RPE: 8 → hard effort, but every rep should stay technically sound.
Why: This style of workout improves midline strength, shoulder stamina, and fast recovery between short, intense bouts — skills that carry over directly to higher-level gymnastics and longer WODs.

6x 30s. on - 30s. off
strict c2b pull up for reps

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Goal & Intensity
- focus on perfecting the movement
- choose a scale you are able to control

Weighted Pull Ups

3-3-3-1-1-1

Go every 3:00

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.