Warm up
500m row, then 2 rounds:
5 inch worms with pushups
5 supermen
5 world's greatest stretch
5 snatch high pulls
5 BTN push presses
5 tempo overhead squats
Snatches
Every 90 sec for 8 sets:
1 power snatch + 1 squat snatch
Start around 70% and build to a heavy complex for the day
EVF Games 2026 - Workout 4
"2223 intervals"
Working in intervals of 2min AMRAP for the first 3 intervals, and ending with a 4th interval of 3 min:
40 double unders
12 alternating DB snatches 50/35 lbs
6 burpees
-- rest 1 min between each interval, and pick up where you left off each time.
EVF360
Part A
16 min alternating EMOM:
10 box jumps 24/20 in
12 V-ups
12 plate ground to overheads
30 bicycle crunches
EVF Games 2026 - Workout 4
"2223 intervals"
Working in intervals of 2min AMRAP for the first 3 intervals, and ending with a 4th interval of 3 min:
40 double unders
12 alternating DB snatches 50/35 lbs
6 burpees
-- rest 1 min between each interval, and pick up where you left off each time.