4 sets of:
200m run
then
3 rounds of:
7 DB-Thrusters (2x22,5/15kg)
7 Pull ups
7 Burpees
then
200m run
(scale distance, reps and/or weight as needed to finish each round sub 4:30 - try to keep consistent times for each set)
- rest 3min between sets -
Choose an adequate level to work for 12 minutes:
Level 1: Isometrics
EMOM (6 sets)
1. 10-20" top position hold + 10-20" bottom position hold (scale to feet assisted)
2. 10-20" hollow hold + 10-20" arch hold
Level 2: Transition
EMOM (6 sets)
1. 5-8 beatswings
2. 5 (floor) ring transitions
Level 3: Conditioning
E2MOM (6 sets)
1. 3-7 RMU
3 sets of:
6-10 pistol squats/side (scale to skater squats or box step downs)
5-8 strict hspu (scale ROM or 2-3 slow negatives)
- rest 30" between movements -
Every 7min for 35min (5 sets):
4min @consistent pace on rower/bike
20-30s L-Hang
6 side Plank rotations / side
Remaining time is rest
12 sets of:
P. Clean + Front Squat + P. Jerk + Split Jerk
@ empty bar + (go by feel!)
4 sets of:
5 H.P. Cleans + 5 Front Squats + 5 P. Press
@ same weight across
5-7 Sets:
3-5 Front Squat
60 sec Rest
5-7 Push Ups
30-60 sec Rest
3-4 Sets (12 Minutes of continous work):
6-8 asymm. Ring Rows/Each
10 heavy KBS
12 Side Lunges/Each (scale up /w KB Pos. between legs)
- rest as needed between rounds -
3 sets of: (35 minutes)
In 7 minutes
600m run
max distance row/bike
- rest 7 minutes -