AMRAP25
400m run
50 pushups
400m run
40 jumping airsquats
400m run
30 T2B
400m
20 Jumping lunges
Every 3 min for 21 min do (7 sets)
30 doubleunders
10 strict hspu or 2 wallclimbs or pushups
10 burpee boxjump overs (24/20")
10 C2B or jumping C2B or ringrows
Scale reps and variations that you can finish the set in sub 2 min!
Every 2 min for 12 min do (6 sets)
1 Powerclean
1 Frontsquat
1 Hang Powerclean
1 Frontsquat
Build up with good form!
Every 2 min for 12 min (6 sets)
1 strict press
2 pushpresses (2s pause in dip)
3 pushjerks (2s pause in catch)
Build up with good form!
with a running clock
0:00-18:00
death by row
start at 5/8 cal
add 1 cal each minute
if you cant keep the pace anymore, reduce the cal and try to hold it as long as possible
if you dont reach the cal anymore, reduce them again and so on until the timecap is over
22:00-40:00
death by echo bike
start at 3/6 cal
add 1 cal each minute
if you cant keep the pace anymore, reduce the cal and try to hold it as long as possible
if you dont reach the cal anymore, reduce them again and so on until the timecap is over
Running clock
0:00-15:00
FOR TIME
400m row
20 SA DB hang squat cleans (30/20)
10 SHSPU
400m row
20 SA DB pushpresses
10 SHSPU
400m row
20 alt. db snatches
10 SHSPU
400m row
20 SA DB OHS
10 SHSPU
18:00-25:00
FOR TIME
50 burpee boxjump overs (24/20)
10 min work on pause Frontsquats in sets of 3-5 (3s pause)
Practice jumping bar muscleups after each set
10 min to work on legless ropeclimbs
After each ropeclimb do 1-2 negative pushups
Shuttle Sprints aus verschiedenen Startpositionen und Distanzen (immer 2 gegeneiander)
- stehend
- sprinter start
- liegend bauch
- liegend rücken
-dynamic mobility and stretches for shoulders, spine and hip
-stability exercises for shoulders, back and core