Every 3 min for 6 min
400 run
Into
Every 3 min for 12 min
10 alt. SA devils press (22,5/15)
15 T2B
20 gobletsquats (22,5/15)
Into
Every 3 min for 6 min
400 run
Work for 12 Minutes on Strict Ring Muscle Up:
1) Do 3-4 Sets of:
3-5 Ring Rows (False Grip, Pull below chest) + Transition + Ring Dips (Scale to negative/ feet assisted)
OR
2a) EMOM:
1-2 Ring Muscle Up
OR
2) E2MOM:
4-7 Ring Muscle Ups
50-40-30-20-10
DU
25-20-15-10-5
Hollow Rocks + Superman Rocks
In 15min do 5 rounds of:
5 KB-Windmills (each side - work up in weight)
10-15m HS-walk (scale to marching in place: on wall, wall facing or on box)
10-20sec. L-sit
6min AMRAP of:
2 alt. DB-Cleans (30/20kg - scale up to 35/25kg)
2 C2B
4
4
6
6
...
In 10min work up to a heavy weight for:
Clean Pull
Below knee Clean
2 Split Jerks
Then 6 sets of:
1 Clean and Jerk @heaviest weight of complex
3 sets of:
4-6 single arm KB Thruster (heavy - each side)
6-10 Barbell Roll Outs
Rest 60s
Row/ Bike for 36 Minutes
Start at 0:00 and continue every 6 Min. with
1. 10 sec. OH-/FR-/Suitcase Hold /Each Pos. & Each Side
2. 20 sec. Y-W-T Hold/ Each Pos.
3. 30 sec. Split Squat Hold/Each
1000/800m row @ moderate pace
Rest 1 min
250/200m row at hard pace
Rest 2 min
800/600m row @ moderate pace
Rest 1 min
250/200m row at hard pace
Rest 2 min
600/400m row @ moderate pace
Rest 1 min
250/200m hard pace
Rest 2 min
400/200m row @ moderate pace
Rest 1 min
250/200m row at hard pace
TC 25 min
Aim of the workout is to stay at the same pace over the whole workout in the moderate pace intervals. So dont start too fast because the hard pace intervals will make it harder!
Every 5min for 30min (6sets, 3 of each):
1) 40/30cal Air Bike
Remaining time until 4min max metres Farmers Carry (2x30/22,5kg)
2) 50/40cal row
Remaining time until 4min max time in L-Sit
- last Minute of the 5min is always rest -