4 sets for quality, not for time:
1-2 Rope Climbs
3-5 Strict HSPU
-rest as needed between exercises-
~15 min. TC
12 min. EMOM
(30 sec. on/30 sec. off):
Ring Plank Hold
Band Oblique Twist
Seated Flutter Kicks
Build up a heavy set of 4 pushpresses
--> 2 x 6-8 slowmotion strict press with empty barbell
4 sets
5-8 uneven pushups each side (medball or plate under 1 Hand)
8-10 kb upright row
10-12 kb chinese row each side
- Segmented Clean Deadlift
- Low Hang Clean Pull
- Hang Power Clean
- High Hang Squat Clean
(TC: 15 Min)
- 3 Segmented Clean Pulls
- 30s Seated L-Sit
1 Round:
- 4 Min Air Bike
- 4 Min Row
into:
- 800m Run
2 Rounds:
- 2 Min DU
- 2 Min Burpees
into
- 800m Run
1 Round:
- 3 Min Air Bike
- 3 Min Row
into:
- 400m Run
3 Rounds:
- 1 Min DU
- 1 Min Burpees
into:
- 400m Run
(TC: 45 Min)
10min to practise kipping Ring Muslce ups
- 5-8x 10-20sec. Freestanding Handstand holds in between -
or
10min EMOM
1. 2-7 Ring MU
2. 10-20sec. (free standing) Handstand hold
In 5-7 sets work up to a max weight for:
3 pause Bench press (2 sec. on chest)
4x 5 (wtd.) strict Pull ups
in a superset with
3x 8-10 half kneeling single arm Arnold-presses (each side)
- rest 60sec. between movements -
21-15-9 of:
KBS (32/24kg)
Box facing Burpee BJ over (24/20'')
- 8min cap -
3sets of:
10-20sec. top of ring support hold
20 band pull aparts
10-20sec. bottom of ring support hold
10-15sec. Y-W-T hold