Xreps Ring or Bar MU`s
10sec L-Sit hold
10sec Chin over Bar hold
10sec Ring Dip top hold
(TC 5min)
15-20sec Flutter Kicks while hollow body hold
5 Tempo Pull ups/ Ring row (X040)
5 Tempo Ring Dips (40X0)
(TC 10min)
Every 3min for 36min (3 rounds): start with 5 athletes at each station
1. 500m row
2. 100 DU´s + 10 DB-Burpee GTOH (Devils press) @ 2x 15/10kg
3. 40/30cal Bike
3. 25 pull ups + 20 H.P. Cleans (52,5/35kg)
- scale as needed to finish around 2min for first round -
6 min
3 weighted seated boxjump
3 seated boxjumps
Every90s for 9 sets do 2 powercleans (singles)
1-3: With pause 2cm off floor
4-6: with pause above knee
7-9: with pause in catch
For times with 1 min rest between sets
8 pc (70%)
6 (80%)
4 (90%)
2 (95%)
In Teams of 4:
Choose one machine for all workouts:
2min Ski/Row/BikeErg/AirBike
2min 8 Burpees+35 Du`s
2min Run
2min 8 Box jump over + 16 walking lunges
2min rest
3min Ski/Row/BikeErg/AirBike
3min 8 Burpees+35 Du`s
3min Run
3min 8 Box jump over + 16 walking lunges
2min rest
2min Ski/Row/BikeErg/AirBike
2min 8 Burpees+35 Du`s
2min Run
2min 8 Box jump over + 16 walking lunges
Shoulder/Bws/forearms