Amrap 16
400m run
30 doubleunders
20 pushups
10 C2B
Rest 4 min
Amrap4
8 DB hang Pc (30/20)(4 each side)
16 airsquats
Every 2.30 for 5 sets build up:
3 Backsquats with 4s eccentrics
(Start @ RPE 8 and finish with RPE 9-10)
Every 90s in alt. Sets for 8 sets
1. Accumulate 45s of strict hspu
(Scale with ROM/(parallette) pike from box/pike on floor)
2. Accumulate 45s of ringrows with wide elbows
Core Finisher
400m Double kb carry.
(1 kb in FR and one in farmers position) Switch sides as needed
Aim for a heavier kb in farmers and a lighter kb in the FR position. Dont go too heavy
6 sets
1 medball throw into 5m Sprint dash
Rest 45s
Every 90s for 5 sets
5-4-3-2-1 clean pulls
Empty the barbell then
Every 90s for 5 sets
5-4-3-2-1 Powerclean singles with pause in catch
Empty the barbell then
Every 90s for 5 sets
1-1-1-1-1 Powerclean singles
18 sets of: (Bike and Row)
1min on
1min off
Switch Ergs btw Sets
Goal is to keep your pace over all Sets!
8-10 sets of:
2min on 1min off
1. 15/12cal Echo Bike
12 Burpees
ME DU´s
2. AMRAP of:
12 single arm DB-Hang Cluster (22,5/15kg - 6 each side)
8 T2B
- only do more than 8 sets, if you are still consistent in your reps! -
4 sets of:
5er (Ella bis 45kg, Flori bis 40kg, Elsa 35kg)
im Wechsel mit
3er drop jumps (20-24'')
8er shoulder taps
5 sets of
2-3 neg. HSPU
im Wechsel mit
2 neg. chin ups (Ella 2er Chin ups)
4 rounds of:
8 goblet squats (Flori und Ella 8er, Elsa 6er)
8 DB-P. Press (Flori und Ella 2x5er, Elsa 2x2,5er)
8 Burpees
Full body:
Focus on hip and thoracic spine