4 sets of:
5min on 2min off
1. 400m run
then AMRAP of:
12 single arm KB-Thrusters (6 each arm - 24/16kg)
12 C2B - scale reps or to pull ups, jumping pull ups or inverted bar rows
2. 400m run
then AMRAP of:
6 single arm KB-C+J (3 each side - from hang! - 24/16kg)
6 alt. goblet rev. lunges
6 Burpees
3 sets of:
6 Back Squats @ RPE 8 for first set
rest 60sec.
6-10 single arm DB Floor Press (each side) @ RPE 8-9 for all sets
rest 1-2min
3 rounds of:
16 alt. FR rev. lunges (60/40kg) - should be done in one set but really hard in the end!
12 DB-clean and jerks (2x22,5/15kg)
8 strict Pull ups - scale reps or to banded or ring rows
- 8min cap -
5 sets of:
2min mod. pace
rest 30s
1min fast pace
rest 60s
30s controlled
sprint
Rest 2 min
Goal ist to keep ever pace over all Sets!
3 sets of:
Iso pre-fatigue Deadlifts:
Hold for 20s just 1" off floor and then immediately do 6-8tng Reps
- @RPE 9 for each set. Try to at least maintain your weights from last week -
Rest ~2-3min
3 sets of:
Iso pre-fatigue Chin Ups:
Hold for 20s at around 90° elbow angle and then immediately do 6-8 normal chin ups
- @RPE 9 for each set. Try to at least maintain your weights from last week -
3 sets of:
6-12 (wtd.) Ring Dips
rest 30-60sec.
8-12 def. (2'') rev. lunges (each side - contralat. loaded)
rest 30-60sec.
RPE 9 for both