Bjorgvin Karl Gudmundsson’s Workout of the Week

May 12, 2022 by
Photo Credit: Instagram @greershotz
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Today’s workout is programmed by eight-time CrossFit Games athlete Björgvin Karl Guðmundsson. Affectionately known as BKG, the native of Iceland has made a serious case to be crowned the “Fittest European Man of All-time” based on his two podium and five top-5 finishes at the Games, both of those accomplishments are records for European men.

  • BKG
    20-Minute EMOM (“Till Death Do Us Part”):
    5 Power Snatch (95/65 LBs – 42.5/30 KGs)
    5 Toes-to-Bars
    5 Thrusters (95/65 LBs – 42.5/30 KGs)
    5 Bar-facing Burpees
    Time Cap: 30 Minutes

If you fail before 20 rounds, take 1-minute rest and continue until you accumulate 21 rounds. Each time you fail, add one more round in the end.

Scaling Options:

  • Scaling the reps down to 4 or even 3 is possible as well as lowering the weight in order to finish the workout within the 30 min cap.

Some advice from BKG: “​​Rest needs to be somewhere between 10-15 seconds. Try to transition quick!”

To inquire about submitting an upcoming workout of the week, shoot us a note.

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