Every 6 min for 30 min
25 russian kbs (24/16)
20 burpees over kb
15 kb Hang squatclean
(switch arm as needed)
10 burpees over the kb
5 kb snatches each side
8min freestanding HS hold practice
Option A)
Practice Kipping HSPU and kipping/Butterfly Pull Ups for 12min
Option B)
Max reps kipping HSPU
rest 60s
Max reps kipping/Butterfly Pull Ups
rest 60s
Then 3-5 rounds of:
40% of max reps HSPU
rest as needed but as little as possible
40% of max reps Pull Ups
rest as needed but as little as possible
3 sets of:
60s of Gymnastics Swimming
30s hollow hold
3 sets
4.3.2 backsquat Cluster @ RPE 8 each set after the set of 2
Rest 1 min
6-8 halfkneeling arnold press each side
Rest 1 min
3 sets
20s ring to chest hold directly into ME Ringrows
Rest 1 min
12s hollow hold 10 tuckups 8 Vups
Rest 1 min
15min to to work up and accumulate sets for:
Clean Lift off
Clean Pull
Clean
Split Jerk
- work up to a moderate to heavy weight and then if time is left start to accumulate sets at that weight. No Fails! -
10min EMOM:
1) 5 Hang Power Cleans
2) 5 Push Jerks
- use one weight throughout the entire EMOM -
4 sets of:
8 min (row and bike)
Rest 2min
Switch btw sets
- consistent pace each round! This should be an aerobic effort, so you should still be able to breathe through your nose or to talk. Goal is the same calories for each set. -
2 sets for consistent breathing and pace (Zone 2)
5 min assault bike
5 min row
5 min echobike
5 min Skierg
no rest between movements
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. -
1) tissue work
2) Stretching the areas
3) activ Mobility exercises