With a 25min running clock:
@ 0:00
10min AMRAP of:
5 DB Hang Cluster (2x22,5/15kg)
7 C2B (scale with reps, or to pullups, jumping pu or inverted bar rows)
200m run
@ 15:00
1200m run (800m + 400m)
42 T2B
30 DB Hang Cluster (2x22,5/15kg)
- 10min cap -
scale as needed to have at least 1min of clusters!
12min practice of:
Strict Ring MU and Variations
Include 5 sets throughout the 12min of:
1 High landing Box Jump
15s Handstand hold
3 sets of:
3-10 strict Ring Dips (scale to 2-3 neg., banded or Push Ups)
rest 30s
6-10 false grip Ring Rows @32X1
rest 60-90s
3 Giant sets of:
4-8 Ice Cream Maker
15s reverse hollow hold
15s reverse Plank
In 12min work up to a heavy set of:
5 Bench Press @ RPE 8-9
- in sets of 5 and a total of 5-7 sets -
3 sets of:
6-8 (wtd.) chin ups (scale to banded, 2-3 neg. with 5-10sec. ecc. or ring rows)
rest 30-60sec.
6-10 single arm DB-press (each side)
rest 30-60sec.
- work at RPE 8-9 for both movements and every set -
3 sets of:
15-20 bent over rev. flys @ controlled tempo
10-15 band pull aparts (1sec. hold at peak)
ME banded Triceps extensions with 1sec. hold at peak (shoot for 20-30 reps for first set)
rest as needed
4 sets:
5-8 BB strict Press (Tng)
rest 30-60 sec.
6-8 3-point DB-rows (each side)
rest 30-60 sec.
10min AMRAP of:
8 DB P.Cleans
12 DB walking lunges
12 BB P. Press
8 ring rows
Every 5 min for 25 min
400m run
500m / 450m row
Stay at consistent paces over all sets