3 Rounds:
Chin Up x 2-4
rest by feel
Ring Push Up x 6-8 (Tempo 2011)
rest by feel
One Arm Ring Row x 6-8/Side (Tempo 3010)
rest by feel
Handstand Hold (Wall) x 15-20 sec
rest by feel
3 Rounds:
Ring Body Saw x 8-10
Banded Dead Bug x 20-30
Russian Twist x 30-40
Hanging Leg Raise x 8-10
In teams of 2 both partner work through each part
1.
A: 5min row for calories
Rest 1 min
B: amrap5
10 single arm kbs each side (24/16)
10 burpees
Rest 1 min
2.
A: 5min row for calories
Rest 1 min
B: amrap5
10 single arm kb fs each side
10 burpees
Rest 1 min
3.
A: 5 min row for calories
Rest 1 min
B: amrap5
10 single arm kb stoh each side
10 burpees
- 1RM
(TC: 10 Min)
EMOM 3:
- 1 @ 90%
EMOM 3:
- 2 @ 80%
EMOM 3:
- 3 @ 70%
- ME Push Press @ 60% of Jerk
Rest 60s
- 40m OH Carry
- ME KB FR Wall Sit
- 200m KB FA Walk
Rest 60s
0:00 - 10:00
Rampentest Bike:
- 60s 150/100W
- 60s 200 /140W
- 60s 250 / 180W
- 60s 300 / 220W
- 60s 350 / 260W
- 60s 400 / 300W
- 60s 450 / 340W
- 60s 500 / 380W
- 60s 550 / 420W
- 60s 600 / 460W
* if you fail to complete the minute, do SU until 10:00
10:00 - 15:00:
Rest walk
15:00 - 25:00:
Rampentest Row:
- 60s 2:15 / 2:30
- 60s 2:10 / 2:25
- 60s 2:05 / 2:20
- 60s 2:00 / 2:15
- 60s 1:55 / 2:10
- 60s 1:50 / 2:05
- 60s 1:45 / 2:00
- 60s 1:40 / 1:55
- 60s 1:35 / 1:50
- 60s 1:30 / 1:45
* if you fail to complete the minute, do SU until 25:00
25:00 - 30:00:
Rest walk
30:00 - 36:00
- ME @ 90% Bike
- Recovery Jog
37:00 - 46:00
- ME @ 90% Row
- Recovery Jog
6x 3 @ 92,5%
rest 3+min
5 sets of:
8-10 DB-Bench Press (1RIR)
rest ~60sec.
8-12 (heavy) Ring rows (feet elev. - wtd. vest?)
rest ~60sec.
3 sets of:
12-15 bent over rev. flys (light)
20-30 banded leg curls
4-8 roll up to neg. leg raise (3-6sec.)