2 sets of:
10 x (1min on), 15s rest
3min rest btw sets
You only look at your watch for the first 1min run in your set and mark your progress. Then after the 15s rest you run back to your starting point without looking at your watch until you reach it (optimally the same pace). Continue this pattern until you have 10 rounds and then rest 3min before the next set.
Optimally perform this workout on a relatively flat track. Keep in mind that 15s ist not really "rest", so pick a pace you could hold for 15min without stopping. Focus is more on pacing and getting a feel for your running pace!
4 sets of:
6-12 single arm DB/KB floor press (each side)
10-15 Bent over rev. flys + 10sec Y-W-T
5 rounds of:
16 alt. rev. lunges
10 single arm push press (each side)
20-30 sec. wall sit
20-30 sec. bottom of push up hold
rest 1min
Practice Ring MU variations for 10-15min
10sets of:
P. Clean + 2 Squat Jerks
@ empty bar+ but lighter weights, no misses.
Alternative with no barbell:
6 sets of:
3 plyo/jumping push ups
Rest 15s
5 RKC KBS
Rest 30s
6-8 sets of:
5 close grip OHS from floor
- start @ first weight after empty bar and work up by feel (not max! - work positions) -
(Try to go slightly heavier again than last week or start at a heavier weight than last week to increase overall tonnage slightly)
Alternative with no Barbell:
6-8 sets of:
single arm OHS with KB or DB (each arm)
- chose reps accordingly dependent on available weights (increase weights if available, or reps by 1-2, to build on last week)
3 sets of:
8-15 3-point (wall supported) DB/KB rows
8-15 single leg glute bridges with 1sec. hold at top (each side)
- ~30s rest between movements -
(Increase reps or weight)