Every 6min for 30min (5 sets):
400m run
8 C2B pull ups
8 DB-P. cleans (2x22,5/15kg)
8 DB-P. Press (2x22,5/15kg)
8 alt. DB rev. Lunges (2x22,5/15kg)
- Scale as needed to finish sub 3:30 for each set and try to stay consistent -
Practice strict Ring MU or progressions for 12min
Strength alternative:
3-5 sets of:
3-5 strict (banded) Ring Dips or 2 negative strict Ring Dips
2-3 negative Ring Pull Ups
10min AMRAP:
2-3 Wall Walks
10 alt. Pistol Squats / Skater Squats / Box Step Downs
5-8 strict Pull Ups (scale to banded or ring rows)
10 Box Jumps (with step down)
4 sets of:
4 Front Squats with 5sec. ecc. @ RPE8 for first set
rest 2-3min
4 sets of:
6-10 (wtd.) Ring Dips @ RPE ~9 for each set (scale to [Ring] push ups)
rest 30-60sec.
8-12 3-point DB-rows (each arm) @ RPE ~9 for each set
rest 30-60sec.
EMOM 8:
1) 3 Tall Cleans
2) 2 High landing Box Jump's
In 10min work up to a heavy weight for:
Power Clean + Clean
5-4-3-2-1
Push Press
Rest ~90s btw sets
- work up to a heavy single -
5 sets of:
4 Backsquats with 4 sec. ecc.
rest 1-2 min
12 min AMRAP of:
3 Wallballs
3 russ. KBS
10 cal. Echo bike
6 Wallballs
6 russ. KBS
10 cal Echo bike
....
Every 6min for 36min (6 sets):
1. 900/800m Row
2. 800m Run
Consistent pace over all sets
3 sets of:
9min EMOM
1. X cal Assault Bike
2. Y cal Row
3. Z cal Ski
rest 2min between sets
3 rounds of:
10-20s top of ring support hold
10-20s chin over bar hold
10-20s bottom of ring dip hold
10-20s tuck front lever hold
- rest as needed, but as little as possible to keep your holding times unbroken. Aim for a little more time in total compared to last time. -
Tissue work & Mobilisation