CF-Style
A. Strength – Push Press
5-5-5-3-3-3-3
Set 1: 5 reps @ 60%
Set 2: 5 reps @ 65%
Set 3: 5 reps @ 70%
Set 4: 3 reps @ 75%
Set 5: 3 reps @ 80%
Set 6: 3 reps @ 82.5%
Set 7: 3 reps @ 85%
Rest 2 min between sets
B. WOD – AMRAP Interval
6 rounds | 2:00 ON / 1:00 OFF
Every 2-minute interval:
100 m Run
12 DB Single-Arm Thrusters (6 Left + 6 Right) (22.5/15 kg)
Max reps of the assigned movement
Round 1: Max Russian KB Swings (24/16 kg)
Round 2: Max T2B
Round 3: Max Russian KB Swings
Round 4: Max T2B
Round 5: Max Russian KB Swings
Round 6: Max T2B
C. Optional Extra – Deadlift
3 x 3 @ 80% 1RM
Rest 2–3 min between sets
Coach’s note: Scaled: DB Thruster 15/10 kg, Russian KB Swing 16/12 kg.
Russian KB swing to eye level
Complete 6 DB thrusters per arm.
T2B starts from full hang with toes touching the bar.
Record KB Swing reps and T2B reps separately
each group completes 3 intervals of each movement.
Split class into two groups to reduce congestion. Keep Push Press challenging but submaximal because WOD includes DB thrusters and T2B.
Deadlift is optional; skip if excessively fatigued or technique deteriorates. Scale loads and gymnastics as needed.
Crazy1
Dead3
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B. Russian KB Swings
Total reps
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From the gym
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