System beats talent.
Train with purpose.

Warm-up: A) 4 Walkout
B) 8 Down / Up Dogs
C) 10 Shoulder side-to-side stretch
D) 1 Minute: The Wall Hinge
E) 30 seconds Couch F) 1 Minute Hip stretch /side
G) 20 PVC Pass-through
H) PVC Shoulder + Bizeps stretch
I) 30 sec. Forearm stretch L/R
J) 6 Minuted Bike Erg OR Row Erg @ Easy/Moderate

Barbell prep Squat Snatch: PHASE 1 – Position & Stability Snatch Grip Press (behind the Neck)
2 x 8–10 Reps
Focus: aktiv Shoulder, Ellbow under the Bar, Body tension, Balance over the Midline

Overhead Squat (3 seconds bottom pause) 2 x 5 Reps
Focus: Knees out, Chest up, Shoulderstability

Snatch Press in Squat 2 x 5 Reps Focus: bottom stability, Shoulder active, Stability

PHASE 2 – PULL-MECHANIC & TIMING Snatch High Pull (from the Hang)
2 x 5 Reps
Focus: Stay close to the Body, full extension on the hip, Ellbow high and out

Hang Muscle Snatch 2 x 5 Reps
Focus: aggressive Pull, No Pressing from the Legs

Hang Power Snatch + Overhead Squat 2 x (3 + 1) COMPLEX
3 Hang Power Snatches
+ 1 Overhead Squat
Focus: Catch stability, Body tension

PHASE 3 – TIMING & DEEP Snatch Balance OR Drop Snatch
2 x 3 Reps
Focus: fast under the Bar, aktiv stability, no pressing

Complex (2 Rounds w/ empty Bar) 1 Snatch Pull
+ 1 Hang Snatch
+ 1 Squat Snatch
then
Build up Weight for Squat Snatch

Weightliting: 2-2-2-2-1-1
Squat Snatch

Start @ 62% or 1RM
Build up to 80-85% 1RM
New Set every 2 Minutes

Movement Prep: A) Double Unders 30 seconds Calf stretch
3 Minutes Practice Jump Rope
Very Break 10 Band Pull-Apparts

B) Toes to Bar 10 Scap. Pull-Ups
10 Kipp to Swings
5 Knee Raise
5 Toes ups
5 Toes to Bar

C) Hang Power Snatch Barbell prep Snatch
Build up Weight
(34/25kg | 43/29kg | 52/37kg | 61/43kg)

Workout 4 Sets (new Set every 3 Minutes)
60 Double Unders
10 Hang Power Snatch
10 Toes to Bar

Weights: Set 1: 34/25kg
Set 2: 43/29kg
Set 3: 52/37kg
Set 4: 61/43kg

after 4 Sets - directly into-
Remaining Time of 15 Minutes
Max. Hang Snatches (Goal 20+)

TARGET SCORE Intended Workout RPE:
8.5 - 85% - high intensity

Time Cap each set:
2 minutes 30 seconds

Target Reps max Snatch: 20+

Strength Back Squats 6 Sets
3 Back Squats @ RPE 8
-New Set every 2 Minutes-

Warm-up: A) 4 Walkout
B) 8 Down / Up Dogs
C) 10 Shoulder side-to-side stretch
D) 1 Minute: The Wall Hinge
E) 30 seconds Couch F) 1 Minute Hip stretch /side
G) 20 PVC Pass-through
H) PVC Shoulder + Bizeps stretch
I) 30 sec. Forearm stretch L/R
J) 6 Minuted Bike Erg OR Row Erg @ Easy/Moderate

Barbell prep Clean & Jerk: PHASE 1 – POSITION & RACK Front Rack Stretch (Barbell or Band)
2 x 45–60 seconds
Focus: Elbows high, full hand on the bar, ribcage down

Front Squat (3 seconds bottom pause) 2 x 3–5 Reps @ light/moderate
Focus: upright torso, knees out, midline tight

Tall Clean 2 x 3 Reps
Focus: fast elbows, meet the bar, no early arm pull

PHASE 2 – PULL & TURNOVER Clean High Pull (from the Hang)
2 x 4–5 Reps
Focus: stay close, full hip extension, elbows high & out

Hang Power Clean + Front Squat 2 x (2 + 1) COMPLEX
2 Hang Power Cleans
+ 1 Front Squat
Focus: receiving position, stable midline, clean footwork

PHASE 3 – JERK MECHANICS Jerk Dip + Drive (from Front Rack)
2 x 5 Reps
Focus: vertical dip, weight mid-foot, aggressive drive, no forward lean

Split Jerk Footwork (no bar / empty bar) 2 x 5 Reps (each side practice)
Focus: fast feet, stable front shin vertical, strong back leg

Complex (2 Rounds w/ empty Bar) 1 Clean Pull
+ 1 Hang Clean
+ 1 Front Squat
+ 1 Split Jerk
then
Build up Weight for Clean & Jerk

Weightlifting: 2-2-2-1-1
Clean & Jerk

Start @ 60–65% 1RM
Build up to 80–85% 1RM
New Set every 2 Minutes

Movement Prep: A) Bike 2 Minutes easy pace
3 x 10 seconds hard / 50 seconds easy
Focus: smooth cadence, fast recovery

B) Dumbbell Front Squat 2 x 8 Reps (light/moderate)
Focus: upright torso, elbows high, full depth

C) Wall Walks 2 Rounds
3 Walk-ups to mid-range + 10–15 seconds hold
Focus: tight midline, controlled shoulder position, no banana-back

Workout Rise from the Wall 6 Sets (New Set every 3 Minutes)

10/8 Calories Air Bike (OR Bike Erg)
10 Dumbbell Front Squats (2x22.5/15)
5 Wall Walks

TARGET SCORE Intended Workout RPE: 8.5 - 85% - high intensity
Time Cap each set: 2 minutes

SCALING Scaling option to finish near the target score:

6 Sets (New Set every 3 Minutes)
8/6 Calories Air Bike (OR Bike Erg)
8 Dumbbell Front Squats
3 Wall Walks

Competition Strategy Approach Treat each set like a scored interval.
The goal is not to survive — the goal is to dominate every round.
First 10 seconds: establish control.
From second 10 on: apply pressure.

Bike Execution Hard push from second 1.
Don’t spike your heart rate above control level.
Target: aggressive but sustainable cadence.
You should step off the bike slightly breathing heavy — not flooded.

Dumbbell Front Squats Unbroken is the standard.
Fast cycle time, minimal pause at the top.
Stay tall, elbows high, no collapsing in the bottom.

Wall Walks Move with intent.
Step hands forward aggressively.
No hesitation at the wall.
Breathe once at the top, descend under control, reset instantly.

Winning Detail Your competition will slow down in round 4–6.
That’s where you increase pressure.
Stay structured.
Stay composed.
Execute like it’s the Open.

Strength Push Press 5 Sets
5 Push Press @ RPE 8
-New Set every 2 Minutes-

Focus: strong dip/drive, vertical bar path, lockout tight

Warm-up: A) 4 Walkout
B) 8 Down / Up Dogs
C) 10 Shoulder side-to-side stretch
D) 1 Minute: The Wall Hinge
E) 30 seconds Couch F) 1 Minute Hip stretch /side
G) 20 PVC Pass-through
H) PVC Shoulder + Bizeps stretch
I) 30 sec. Forearm stretch L/R
J) 6 Minuted Bike Erg OR Row Erg @ Easy/Moderate

Barbell Prep – Deadlift Mechanics: PHASE 1 – POSITION & BRACING Empty Bar RDL
2 x 8 Reps
Focus: hinge pattern, hamstrings loaded, neutral spine

Tempo Deadlift (3 sec down)
2 x 5 Reps @ light
Focus: tension from floor, push through mid-foot, no jerking

PHASE 2 – POWER & BAR PATH Deadlift to Knee + Full Deadlift
2 x (2 + 1)
Focus: patience off the floor, bar close, strong lockout

PHASE 3 – SPEED OFF FLOOR 6 x 2 Deadlifts @ 60%
Explosive intent
Focus: aggressive drive, perfect positioning

Strength: 5 Sets
3 Deadlift @ 80–85% 1RM
-New Set every 2 Minutes-

Focus: no touch & go, reset every rep, full tension before pull

Workout “Grip & Rip” For Time

21-15-9
Deadlifts
Chest to Bar Pull-Ups

After each round:
5 Bar Muscle-Ups

Weights: RX'd: 125/90
Intermediate: 102/70

TARGET SCORE Intended Workout RPE: 9 - 90% high intensity
Target Time: 10 Minutes
Time-Cap: 15 Minutes

Scalings: Deadlift 80/55kg
Chest to Bar → Pull-Ups

Competition Strategy – Open Style Overall Approach This workout is won on composure, not chaos.
Deadlifts must feel controlled.
Gymnastics must stay efficient.
Panic kills grip.

Deadlifts 21s: Controlled but aggressive – break once if needed (12/9 or 11/10).
15s: Ideally unbroken.
9s: Unbroken – no hesitation.
Reset every rep mentally. Don’t bounce into sloppy pulls.

Chest to Bar First round: Big set.
Round 2: Manageable break (8/7 or similar).
Round 3: Fast singles if needed – no long hangs.
Grip conservation is key for Bar Muscle-Ups.

Bar Muscle-Ups Never fail a rep.
If needed: 3 + 2 instead of 5 unbroken.
Shake once, breathe once, go.
Missed reps cost more than short breaks.

Winning Detail Round of 15 is the separator.
Stay smooth when others spike heart rate.
Keep transitions under 5 seconds.
Move with intent – not emotion.

Gymnastics Under Fatigue 5 Sets (New Set every 2 Minutes)

8 Strict Pull-Ups
6 Strict Chest to Bar
4 Strict Bar Dips (OR BOX Dips)

Goal: Quality over speed
Full control – no kipping
Use Assistant Band as needed

Warm-up: A) 4 Walkout
B) 8 Down / Up Dogs
C) 10 Shoulder side-to-side stretch
D) 1 Minute: The Wall Hinge
E) 30 seconds Couch F) 1 Minute Hip stretch /side
G) 20 PVC Pass-through
H) PVC Shoulder + Bizeps stretch
I) 30 sec. Forearm stretch L/R
J) 6 Minuted Bike Erg OR Row Erg @ Easy/Moderate

Barbell Prep – Front Squat Mechanics: PHASE 1 – RACK & POSTURE Front Rack Stretch (Barbell)
2 x 45 seconds
Focus: Elbows high, full grip, neutral spine

Front Squat (3 sec eccentric)
2 x 4 Reps @ light
Focus: vertical torso, knees out, full depth

PHASE 2 – CORE & STABILITY Front Squat + 2 sec Pause
3 x 3 Reps @ moderate
Focus: stay braced, no collapse in bottom

PHASE 3 – SPEED OUT OF THE HOLE 5 x 2 Front Squats @ 65%
Explosive drive
Focus: fast elbows, strong leg extension

Strength: 5 Sets
4 Front Squats @ 75–80% 1RM
-New Set every 2 Minutes-

Last set optional heavy double if feeling strong

Workout “Pressure Chamber” 5 Rounds
15 Thrusters (43/29)
15 Toes to Bar
15 Box Jump Overs (24"/20")

After each round:
12/10 Calorie Row Erg

TARGET SCORE Intended Workout RPE: 9 - sustained intensity
Target Time: 13 Minutes
Time-Cap: 18 Minutes

Scaling Thrusters 34/25
Toes to Bar → Hanging Knee Raises
Box Jump Overs → Step Overs
Row Erg 10/8 Calories

Competition Strategy – Mental Pressure Overall Approach This workout rewards rhythm.
Breaks must be planned – not emotional.

Thrusters Round 1: Unbroken.
Round 2–3: 8/7 or quick 10/5.
Keep bar path vertical. No resting overhead.

Toes to Bar First two rounds big set.
Later: controlled small breaks before grip failure.
Never drop from exhaustion – drop by decision.

Row Erg Controlled aggression.
85% effort – do not redline early.

Winning Detail Round 3 is where mindset wins.
Stay structured when breathing spikes.
Control the pace – don’t let the workout control you.

Strength – Mental Finisher 6 Sets

12 Strict Handstand Push-Ups
(Scale: 10 Box HSPU)
-New Set every 90 Seconds-
Goal: controlled breathing, no failed reps

Warm-up: A) 4 Walkout
B) 8 Down / Up Dogs
C) 10 Shoulder side-to-side stretch
D) 1 Minute: The Wall Hinge
E) 30 seconds Couch F) 1 Minute Hip stretch /side
G) 20 PVC Pass-through
H) PVC Shoulder + Bizeps stretch
I) 30 sec. Forearm stretch L/R
J) 6 Minuted Bike Erg OR Row Erg @ Easy/Moderate

Barbell Prep – Overhead Stability: PHASE 1 – SHOULDER ACTIVATION 2 Sets 10 Banded Pull-Aparts
10 Scap Push-Ups
30 seconds Hollow Hold

PHASE 2 – STRICT PRESS CONTROL 3 Sets 5 Strict Press (light)
Focus: ribcage down, no lean back

PHASE 3 – SPEED DRIVE 3 Sets 3 Push Press (moderate)
Focus: aggressive dip & drive, vertical bar path

Strength 5 Sets
3 Push Press @ 80%
-New Set every 2 Minutes-

Focus: no re-bend, strong lockout, bar stacked over midline

Workout “Upper Body Tax” For Time

30 Chest to Bar Pull-Ups
30 Handstand Push-Ups
30 Alternating Dumbbell Snatches (22.5/15)

20 Chest to Bar Pull-Ups
20 Handstand Push-Ups
20 Alternating Dumbbell Snatches

10 Chest to Bar Pull-Ups
10 Handstand Push-Ups
10 Alternating Dumbbell Snatches

TARGET SCORE Intended Workout RPE: 9
Target Time: 12 Minutes
Time-Cap: 16 Minutes

Scaling Chest to Bar → Pull-Ups
Handstand Push-Ups → Box HSPU
Dumbbell Snatch lighter weight

Competition Strategy – Volume Control Opening First 30 must be controlled.
Do not sprint the first set of pull-ups.

Gymnastics Break before failure.
12/10/8 or 10/10/10 – stay smooth.
Avoid long hangs on the bar.

Dumbbell Snatches Fast singles with tight hinge.
No staring at the floor between reps.

Winning Detail The set of 20 decides the workout.
Stay composed when shoulders burn.
Control breathing. Execute. Don’t rush.

Warm-up: A) 4 Walkout
B) 8 Down / Up Dogs
C) 10 Shoulder side-to-side stretch
D) 1 Minute: The Wall Hinge
E) 30 seconds Couch F) 1 Minute Hip stretch /side
G) 20 PVC Pass-through
H) PVC Shoulder + Bizeps stretch
I) 30 sec. Forearm stretch L/R
J) 6 Minuted Bike Erg OR Row Erg @ Easy/Moderate

Movement Prep – Engine & Hinge: PHASE 1 – AEROBIC BUILD 5 Minutes easy Row or Bike
Nasal breathing focus

PHASE 2 – POSTERIOR CHAIN ACTIVATION 2 Sets
10 Kettlebell Deadlifts
10 Glute Bridges
10 Reverse Lunges

PHASE 3 – CORE STABILITY 2 Sets
30 seconds Plank Hold
10 Slow Air Squats
10 Controlled Sit-Ups

Workout “Endure the Pace” For Time

1.500m Row
50 Wall Balls (9/6)
40 Alternating Dumbbell Lunges (22.5/15)
30 Chest to Bar Pull-Ups
20 Burpee Box Jump Overs (24"/20")

1.200m Row Erg
40 Wall Balls
30 Alternating Dumbbell Lunges
20 Chest to Bar Pull-Ups
10 Burpee Box Jump Overs

TARGET SCORE Intended Workout RPE: 8.5 sustained effort
Target Time: 25–27 Minutes
Time-Cap: 40 Minutes

Scaling Row Erg distance -20%
Wall Balls lighter weight
Lunges bodyweight
Chest to Bar → Pull-Ups
Burpee Box Jump Overs → Step Overs

Competition Strategy – Endurance Control Opening Row Start controlled. 75–80% effort.
This is not a sprint piece.
You win this workout in the second half.

Wall Balls Unbroken in first round if possible.
If breaking: 30/20 fast reset.
Keep breathing steady, no staring at the wall.

Lunges Smooth and consistent cadence.
No rushing the turnaround.
Stay tall, control the descent.

Gymnastics Early controlled sets.
Avoid grip failure in round one.
Smart breaks > forced breaks.

Winning Detail The second row is where mindset shows.
Stay disciplined when fatigue hits.
Long workouts reward patience.
Execute the plan.