Warm up
2 min cardio, then 3 rounds of:
10 90/90 mobility moves
5 per side thoracic cage extensions
10 alternating jumping lunges
5 empty bar front squats
Clean & Jerks
Part A (~7-8 min)
Paused muscle clean & push press - 4x3 with 2 sec pause above the knee in each rep.
Part B
10 min EMOM:
1 power clean & jerks at 70%+
Build to a moderately heavy rep for the day with sound mechanics
EVF Games 2026 - Workout 2
16 min AMRAP:
90 Russian KBS 32/24 kg
60 KB goblet hold lunges 32/24 kg
30 pullups
15 American KBS 32/24 kg
10 ring muscle ups
Note: Scaling suggestions include lower KB load, banded pullups or ring rows, and ring muscle up transition or ring rows
EVF360
Part A
15 min alternating EMOM:
15/12 cal row
15 double DB push presses (must be unbroken)
Rest
EVF Games 2026 - Workout 2
16 min AMRAP:
90 Russian KBS 32/24 kg
60 KB goblet hold lunges 32/24 kg
30 pullups
15 American KBS 32/24 kg
10 ring muscle ups
Note: Scaling suggestions include lower KB load, banded pullups or ring rows, and ring muscle up transition or ring rows