800m run
75 WB (20/14lbs)
60 alt. DB-Snatches (22,5/15kg)
45 BJ over (24'')
30 T2B
15 Burpee BJ (30/24'')
- 18min cap -
10min to practice:
Kipping / Butterfly Pull Ups and Bar MU progressions
- you can focus on one exercise or switch between several -
8min EMOM:
1) 3-8 strict HSPU
2) 3-8 strict Pull Ups
3 Giant sets of:
4-6 Ice Cream Makers
10-15 Pike Leg lifts
5-10m seal walk
8 sets of:
2min on 2min off
1. AMRAP of:
50 DU´s
12 Double DB hang clean and Jerks (2x22,5/15kg)
9 Pull ups
2. AMRAP of:
15/12cal row
20 WB (20/14lbs)
In 10min find a heavy weight for:
Muscle Snatch
- focus on full extension and leg & hip drive. After 2 fails at the same weight you're done -
Then 6 sets of:
Power Snatch (2s pause at knee) + Hang Power Snatch (2s pause in catch) @90-100% of heaviest muscle Snatch
4 sets:
3 Overhead Squats @RPE 7-8, max reps on last set
rest ~90s btw sets
4 sets of:
8-12 DB-Bench Press
rest 30-60 sec.
8-12 ring rows
rest 30-60 sec.
3 rounds of:
45 sec. bike
rest 15 sec.
45 sec. single arm DB-thrusters
rest 15 sec.
45 sec. alt. DB-cleans
rest 15 sec.
2 Sets:
4 Min Assault Bike
800m Run
@moderate pace
(2 Min Rest)
2 min Assault Bike
400 m Run
@moderate-fast pace
(2min Rest)
1 Min Assault bike
200 m Run
@fast pace (Max. 90% effort)
- 4 Min Rest between Sets -
5 sets on Air Bike of:
2min at moderate pace
rest 30s
1min fast
rest 60s
30s controlled Sprint (full strokes)
rest 2min
- for the 2min moderate pick a pace you could keep for 20min Time Trial. The fast pace should be at a 5min Time Trial pace. The 30s controlled Sprint should be at a pace you could hold for 90s max.