10sets of:
90sec. on 90sec. off
1. 200m run
then ME DB-Thrusters (2x22,5/15kg)
2. AMRAP of:
30 DU´s
7 T2B
7 Burpees
Kipping hspu progressions
1. Building the tripod position
2. Correct position at the wall
3. Kick into room
4. Kick to wall
5. Indivudual progression
4 sets
5-8 pike (paralette) pushups from box
5-8 singlearm ringrows each side
Rest 60-90s
Every 2:30 for 5 sets build up:
2 Front squats with 2sec iso hold in bottom pos.
(Start @ RPE 8 and finish with RPE 9-10)
3 sets of:
3-5 strict pull ups + 5-10 kipping/butterfly pull ups/C2B
(scale with banded strict or ring rows + kipping movement - arch and hollow)
Rest 30s
10-20 Par. Push ups with 3sec. ecc. (feet on small box or bench - focus on tight core and scap protraction at the top)
(Scale with feet on floor, normal speed ecc. or elev. hand pos.)
Rest 60s
3 sets of:
20-40 seated banded rows (fast, but focus on lat and mid back contraction)
10-15sec. Y-W-T´s
rest 30sec. between sets
High Hang Snatch + Hang SquatSnatch (:02 sec. Pause in Catch)
3+1
3+1
2+1
2+1
2+1
- start @50-55% of 1RM HangSquat Snatch -
4 Sets of:
8 Barbell GoodMonings
8 Partner Nordic Curls
- Rest as needed -
EMOM for 12min:
1. 1min Echo bike
2. 1min fast walking
2min rest
EMOM for 12min:
1.1min row or C2-bike
2. 1min fast walking
2min rest
4min Echo bike slow and breathing
0:00-15:00
1600m run
Max meters row rest of the time
18:00-33:00
1600m run
Max miles echo bike rest of the time
Emom32
1. 12/8 cal echo bike
2. 200m run
3. 12/8 cal row
4. 200m run
5. 12/8 cal bike erg
6. 200m run
7. 12/8 cal ski erg
8. Walk rest
The intensity of the ergometers should be moderate so choose your calories so that you can sustain them between the more intense runs. Scale the run to ~150m if needed
3 Sets of:
Seated T-Spine Rotations x10/side
Scorpion Kicks x10/side
3-Position Camel to Cat x6/position
3 Sets of
10-30 sec Ring Support Hold
12 Scapular PusUps
+
3 Sets of:
:30 sec Scap. Pull Hold
12 Banded Scapular Pulls
12 DB Rotations/Side
1-2 Sets of:
3-Position TrapSmash 1min/Position