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
32min row or bike at consistent pace
* Every 8min starting at 0:00 do one round of:
20-30s Split Squat Hold / side
10m Bear Crawl
20-30s Copenhagen Plank
10m Bear Crawl
30min EMOM
1) 40s row
2) 40s Echo Bike
3) 40s ski
- consistent pace each round! This should be an aerobic effort, so you should still be able to breathe through your nose. Goal is the same calories for each set. -
6 sets
1 jerk dip squat + 1 jerk drive + 1 splitjerk
- start @ first weight after empty bar and work up by feel
3 sets
2 DL with a 3s pause 1'' off floor
- @RPE 9 for each set -
Rest ~2-3min
Accumulate 12-18 strict ring MU with 3sec. pause in dip on concentric and eccentric (sets of 1-2)
- scale to neg. Mu on low rings with slow negative! -
--> 1-2 more reps than last week AND try to move with better form
3 sets of:
8-15 tempo parallette pushups with 3s pause in bottom pos.
rest 30-60sec.
6-8 def. (2") reverse lunges with 3s pause just above floor each side (goblet)
rest 30-60sec.
RPE 9 for both
Try to increase reps/weight if possible
4 sets
5-8 trapbar deadlift
3-4 sets
5-10s Chin over bar hold
Box Hspu 5-8 reps
Amrap 6
10m Sledpush
One pushes and the others hang off the floor anyhow