For time (TC 35 min)
1600m run
5 rounds of 5 burpees 10 SA DB hang pc (22,5/15 // 5 each side)
1200m run
4 rounds of 5 burpees 10 SA DB hang pc (22,5/15)
800m run
3 rounds of 5 burpees 10 SA DB hang pc (22,5/15)
400m run
2 rounds of 5 burpees 10 SA DB hang pc (22,5/15)
In 12 min build up a heavy set of
1 pushpress
1 pushjerk (3s pause in catch)
1 splitjerk (3s pause in catch)
3 giant sets
6-8 barbell roll outs
8-10 half kneeling banded chops each side
10-12 regular splitsquats with 1 kb in FR on contralateral side (31X1)
Rest 60s
3 sets
5 single leg broadjumps each side
Rest 60s
Every 2 min for 6 sets do
1 Hangsquatclean
1 frontsquat
1 Hangsquatclean
1 frontsquat
6 sets
3 tall jerks (just light loads for perfect speed and positions)
Endurance:
in teams of two:
every 3 min for 12 sets:
1) 200m run together
max cal row
2) 400m run together
max cal echo bike
set a benchmark for your calories in the first round and try to keep the pace constantly, so that you can finish each set in 2:30 min with the same calories
Every 6min for 36min (6 sets):
500/450m row
15 WB (9/6kg)
10 T2B
10 KBS (24/16kg)
50 DU´s
- scale as needed to finish sub 4:30 for every set consistenly -
-Fascial release
-Hip Mobility
-Add.+ Abd. Strength