AMRAP8
400m run
40 wallballs (9/6)
40 pushups
rest 4 min
AMRAP8
200m run
20 wallballs (9/6)
20 pushups
Find max weight for 8 alternating back rack reverse lunges in 12min.
Find max weight (or assisted variation) for 2 dead stop chin ups in 10min.
Variations:
band assisted (green, purple, black, red - in first hall/ black, green, blue, red - in second hall) + 2,5/5/7,5/10kg
10min AMRAP of:
2 Bar MU (scale with strict (band assisted) pull ups, jumping bar mu, knee to bar, band assisted bar mu)
4 strict HSPU (scale with abmat, plates, box HSPU or push ups)
8 russ. KB swings (32/24kg)
Every 90s for 12 sets do
1-4: 1 clean lift off (2s pause bel. knee) 1 clean pull 1 clean
5-8: 1 clean pull 1 clean
9-12: 1 clean
4 sets no rest
6-8 SA bottom up KB curl to split press(1s hold at top) each side
10 sets of (40 min total):
1 min on (row for cal)
1 min off
1 min on (echo bike for cal)
1 min off
goal is consistent calories over all sets
20 rounds for time (TC 25 min)
2 strict hspu
4 boxjump overs (24/20")
6 heavy wallballs (30/20 pfund)
This is a transition heavy workout. Try to make them as fluent and short as possible without beeing hectic.
focus: hip and spine mobility