Warm up
Choose your cardio:
400m run / 500m row or ski
Then, 3 sets of:
10 alternating cossack squats
10 alternating box step ups
5 plate squats with press out
Paused Back Squat
Every 3 min for 3 sets:
5 paused back squats with 3 sec pause at the bottom
Note: Aim to be around 75%, similar to last week.
EVF Games 2026 - Workout 5
For time:
Buy-in: run 1 mile
-- then, 30-20-10 reps of:
Wall balls, 20/14 lbs, 10/9 ft.
Power cleans
Time cap: 19 min
Note: Cleans may be any style
Rx is with either barbell or a pair of dumbbells
Barbell: 115/80 lbs
DBs: 2x50/35 lbs
EVF360
Part A
Every 4 min for 4 rounds, complete, for quality:
16 double KB farmers lunges AHAP (increase from last week's front rack lunges)
8 rower pike ups
8 double DB seated presses AHAP
8 per side single KB cleans
EVF Games 2026 - Workout 5
For time:
Buy-in: run 1 mile
-- then, 30-20-10 reps of:
Wall balls, 20/14 lbs, 10/9 ft.
Power cleans
Time cap: 19 min
Note: Cleans may be any style
Rx is with either barbell or a pair of dumbbells
Barbell: 115/80 lbs
DBs: 2x50/35 lbs