With a running clock:
@ 0:00
10min AMRAP of:
"Cindy"
5 Pull ups
10 Push ups
15 Air squats
@ 15:00
3 rounds of:
400m run
21 KB-SDLHP (24/16kg)
12 KB-facing Burpees
- 10min cap -
Every 2:30 for 5 sets build up:
3 Front squats with 2sec iso hold in bottom pos.
(Start @ RPE 7-8 and finish with RPE 9 )
3 sets of:
3-5 strict (def.) HSPU + 5-8 kipping HSPU
(scale with 2 neg. HSPU with 5-10sec. ecc. or 2 wall walks + kipping HSPU or elev. push ups)
Rest 30s
10-15 inverted bar rows (feet on small box or bench if possible - focus on tight core and pulling your sternum to the bar)
(Scale with higher bar pos. and/or bend legs)
Rest 60s
Acc. 100 band pull aparts
- for every break do 10 hollow rocks -
3 Sets of 9min:
800m run (fast)
Max Cal Echo Bike
3min Rest btw Sets
Moderat pace on the Echo Bike
In 5 min to build up to 70% of 1RM Clean and jerk
Then do 5 x 2 clean and jerks @ 70%+
3 sets
6 backsquats @ RPE 8-9
Rest 2-3 min
5 min kipping Ring Muscleup Skill training: Focus on swing
Then in 10 min accumulate high quality reps or work on technique.
5x8 bis 35kg
3 sets
5-8 box hspu
Rest 30s
ME chin over ring hold /negatives
Rest 30s
HS WALK / Hohe schubkarre
2 sets
1 min singleunders
1 min medball over shoulder
1 min burpee broadjumps
1 min bearcrawl