Running Clock
0:00-06:00
21-15-9
Wallballs (9/6)
Target Burpees
8:00-13:00
15-12-9
Wallballs
Heavy russian KBS (32/24)
15:00-19:00
9-6-3
Wallballs
Strict pullups (scale with a banded variation where you cant go unbroken)
4 sets
3.2.1 Pushpress Cluster with 3s pause midrange on descent
(rest 15s between/build up to a heavy set)
3 giant sets
10-15 heavy double DB FS
rest 30s
10-15 double db rom. dl
(same weight/3s descent)
rest 30s
ME Chinups
rest 90s
3 sets of:
5-8 BB-Bench Press @31x1
rest 30-60 sec.
5-8 front-foot elev. (2'') DB split squats (2x DBs) each side @31x1
rest 30-60 sec.
3 sets of:
8-15 DB hammer curls
10-25 banded tricep push downs
15-30 seated banded leg curls (1sec hold)
36min EMOM
1. X cal Bike
2. 5 TNG P. Cleans (70/47,5kg) + 7 C2B
3. 15 HSPU
4. 12 Front Squats (70/47,5kg)
5. 12 Bar facing Burpees
6. rest
- choose reps accordingly to finish the workout. If you fail to finish your reps in one minute, you are done! -
3-5 sets of:
6-10 DB goblet squats with 2s iso hold
3-5 sets
6-10 KB romanian DL with 2s iso hold
3 working sets of:
6-10 pushups with 2s iso hold
Rest 30-60sec.
6-10 ringrows with 2s iso hold
Rest 30-60sec.
Every 3-4min for 12-20min:
100m run
2 wall cimbs
6 knee raises
12 walking lunges
100m run