Every 5 min for 25 min
400m run
30 SA DB pushpresses (22,5/15)
20 wallballs (9/6)
Scale to finish sub 4 min in first set.
4 sets
5 barbell rom. Deadlift (3s descent) @ RPE 8,5
Rest 1 min
5-8 heavy double kb pushpress with 2s descent
Rest 2 min
3 sets
8-10 heavy cyclist goblet squats
Directly into 40-60s wallsit
Rest by feel
4-6 (wtd) chinups (scale to 1-2 negatives or feet supported chinups)
Directly into
8-10 ringrows
Rest by feel
3-3-2-1 Box Jumps
- rest 90" / add up height to the box after each set -
6 sets of:
2 (Behind the neck) S. Jerks + S. Jerk
- YGIG with partner / work the weight up after each set -
5 sets of:
5 Hang Power Clean @60-70%1RM Clean
- rest 1' / goal is to cycle properly; go lighter if you need to -
4 sets of:
3min at moderate pace
2min at moderate to fast pace
1min at fast pace
Rest 2min
- switch btw rower and bike each set -
4 sets of:
4 Back Squats
(+3-7%)
Rest 2min btw sets
12min EMOM
1. 2-5 strict HSPU (if constant last week increase ROM/ add reps)
2. X Low Ring L-hang Pull ups
6 sets of:
6-8 TNG clean grip high pulls
6-8 TNG Push Press
rest 60sec.
- start at first weight after empty bar and work up in weight for 2-3 sets than stay consistent -