Warm-Up - 5 min easy RowErg (RPE 2–3) - Dynamic mobility sequence - 3 × 10 s hard RowErg efforts (RPE 9–10) with 50 s easy recovery between efforts - Main Set: 32-36min. EMOM 1. min. 10-14x DB push press 2. min. 10-14x Squats with DB in Front Rack position 3. min. 10-14x Dual DB thruster 4. min. 8-12x Burpees DB weights: - Men PRO: 12-16 kg (6-8kg DB per hand) - Men Open: 8-12 kg (4-6kg DB per hand) - Women PRO 8-12 kg (4-6kg DB per hand) - Women Open: 4-6 kg (2-3kg DB per hand) Repeat the four-exercise sequence continuously for up to 32-36 minutes. Cool-Down - 10 min easy row or bike - Focus on controlled nasal breathing and full exhalation. Notes - The total number of intervals should be adjusted based on training experience and current fatigue status. - The dumbbell load should allow completion of all exercises unbroken without excessive fatigue or loss of form. Why - This session targets the strength–endurance component of wall balls, utilising overhead press and squat mechanics, with burpees adding fatigue. - The EMOM structure promotes high-quality repetition accumulation with brief recovery periods, optimising both work capacity and movement quality. Key points: - Increasing fatigue tolerance in wall balls - Serve as a general conditioning using foundational movements of press, squat and burpees.

Warm-Up: 5 minutes of light aerobic work on an ergometer (e.g., rower or ski erg) + Dynamic mobility Pull Development A1. Deadlift – 4 × 6 - Intensity: 2 reps in reserve (RIR) - Tempo: 3-1-1-1 - Rest: 1–2 min B1. Chin-Up – 4 × 6 - Intensity: 2 RIR; add load if necessary - Tempo: 3-1-1-1 - Rest: 1–2 min C1. Hip Extension – 3 × 12–15 - Rest: 30 s - Intensity near failure D1. Horizontal Row Machine – 3 × 12–15 - Rest: 30 s - Intensity near failure - Cool-Down - 5 minutes of light running or low-intensity aerobic activity Notes - Tempo: Emphasise a controlled 3-second eccentric (lowering) phase Why This session focuses on developing posterior chain strength, targeting the hamstrings, glutes, lower back, and latissimus dorsi. The structure and tempo directly enhance performance in the sled pull discipline, improving horizontal force application and overall pulling capacity. Key points - Increased posterior chain strength and endurance - Transfer to the sled pull discipline

Warm-Up - 5 min easy SkiErg (RPE 2–3) - Dynamic mobility sequence - 3 × 10 s hard SkiErg efforts (RPE 9–10) with 50 s easy recovery between efforts Main Set Duration: 24–30 min (EMOM structure) Each minute on the minute (EMOM): 1. 8–10 cal SkiErg (Zone 6 intensity) 2. 8–10 Dumbbell Snatches, alternating arms; Men: Advanced – 20 kg | Intermediate – 15 kg; Women: Advanced – 15 kg | Beginner – 6-10 kg 3. 8–10 Burpees Repeat the three-exercise sequence continuously for up to 30 minutes. (Use our Critical Power Calculator to individualize targets.) Cool-Down - 10 min easy row or bike - Focus on controlled nasal breathing and full exhalation Notes - The total number of intervals should be adjusted based on training experience and current fatigue status. - The dumbbell load should allow completion of all 10 snatches unbroken without excessive fatigue or loss of form. Rationale - This session targets the strength–endurance component in both the anterior and posterior kinetic chains, under sustained cardiovascular load. - The EMOM structure promotes high-quality repetition accumulation with brief recovery periods, optimizing both work capacity and movement quality. - It is best implemented as a general conditioning session during the early preparation phase, prior to sport-specific training.