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
Every 6min for 30min (5 sets):
500/450m row
400m run
(A starts @0:00, B starts @3:00)
- scale as needed to finish sub 4:00 consistently. Negative splits would be optimal! -
5 Sets: (AirBike or Row)
3 min easy pace
2 min moderate pace
1 fast pace
1 min Rest between sets
Goal is to keep ever pace over all Sets!
In 5 min to build up to 70% of 1RM hang Clean and jerk
Then do 5 x 2 Hangclean and jerks @ 70%+
3 sets
6 backsquats @ RPE 9-10
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
Jumping bar muscleups
Amrap6
10m walking oh lunges
10 boxjumps