- Wall Walk
- Shoulder Taps / Hip Taps
- HS-Walk with Partner
- Free HS-Walk
1) 20 Laying Single Leg Crossover toes to Bar
2) Side Plank Complex right: 20 sec hold - 20 sec hip dips - 20 sec rot.
3) Side Plank Complex left: 20 sec hold - 20 sec hip dips - 20 sec rot.
4) 12 Weighted Hanging Knee Raises (with MedBall) / at Rings
30 sec rest
3 sets (+ ramp up sets)
10 romanian deadlift @ RPE 8-9
rest 2-3 min
3 sets of:
6-10 DB-Floor press @31X1 (RPE ~9 for all sets)
rest 2min
15-12-9 of:
Front Squats (70/47,5kg)
C2B
Burpee over bar
- 8min cap -
Every 2 min for 12 min (6 sets)
5-4-3-2-1-1 hang power snatch
Build up with good form and try to go into a deep catch early
5 sets @ 100%+ of above
1 snatch lift off
1 snatch pull
1 snatch high pull
5 sets of:
6min EMOM
1. Xcal Echo-Bike
2. X or Ycal Row
3. Zm run
rest 2min between sets
- choose a number of cals/meter for each min and try to hold on for all 5 sets. Go rather conservative! -
Go as heavy as possible
Go as heavy as possible
EMOM x 12
#1) 10 heavy double KB-DL
#2) 20m Single Arm Farmers Walk @heavy DB (each Arm)
#3) 30sec Plate hold (man 15kg - woman 10kg)