4 sets
400m medball run
30 doubleunders
20 wallballs (9/6)
10 medball facing Burpees
Rest 1 min
TC 24 min
Work 12-15 min on kipping toes to Bar
-partial range
-singleleg
-box supported
-complex strict + Kipping
After each 2nd set do 30s gymnastics swim
4 sets
6-8 single arm ringrows each side (2s decsent)
15-20s flutterkicks in L-hang
Amrap24
250/200m row
15s Kb OH hold (right arm)
15s Kb FR hold
15s Kb FA hold
250/200m row
15s Kb OH hold (left arm)
15s Kb FR hold
15s Kb FA hold
Rows should stay at a consistent pace in the whole Workout. KB Holds unbroken on one side for the 45s. Go heavy but stay in good positions!!
8 sets of:
Clean + 3 Split Jerks
- start @ first weight after empty bar and work up in weight (no fail!) -
5 sets of:
3 Bnk Push Press + 2 controlled OHS
- go closer on grip if possible/ start @ ~70% of A for first set and work up in weight -
--> 8 Chinese rows (each side) + 15sec. Hollow hold after each set
In teams of 2 as YGIG:
5 rounds of:
20sec. Bike
rest 20sec.
40sec. Bike
rest 40sec.
60sec. Bike
(running clock)
rest 2min
10 rounds of:
35 DU´s
7 Double DB Squat Cleans (2x22,5/15kg)
5 strict HSPU (scaled version: kipping HSPU)
- 15min time cap -
Fullbody smashing