Practice through the stations in Teams of (2-3)
- Active Lat
- Fast transition
- Jumping Bar Muscle Up
- Banded Bar Muscle Up
EMOM x 8
#1) 8 Planche Press
#2) 12 Banded Lat Pull Down
Plate raises standing with Back against wall:
4 ROUNDS for quality:
10x Plate raises till chest hight
10 sec hold @chest hight
10x Plate raises from chest to OH-Position
1min Rest
3 sets of:
18 DB-walking lunges @ RPE 8-9
rest 2min
4 sets of:
5 strict press (TNG) @ RPE 8
rest 2min
3 sets of:
6-10 3-point DB-rows (each side)
rest 30sec.
45m double KB-Front rack carry
rest 30sec.
7 sets (Build up with good form)
1 slow pull snatch high pull
1 slow pull powersnatch
1 OHS
4 giant sets
10-12 alt. hand lift offs (3s hold)
8-10 banded OHS (3030)
6-8 heavy 3-point rows each side
Rest 90s
10-8-6-4-2
Deadlift or Sumo Deadlift
increase load each set
Rest 1-2 min in between sets
B. 3 Sets of:
6 SA Ring Rows (each arm)
-rest by feel-
8 Goblet Squats
-rest by feel-
6 -8 SA seated Strict Press (each arm)
-90 sec rest-
8 Sets alternating:
3 min ON/ 1 Min off
400m Run (Max. 2 min - scale down)
Max cal Row/Bike
> switch Row/Bike After every round (each 4 Sets)
> consistent pace on the run
> Hard pace on the Ergs, but consistent calories through all Sets!
15 min to work up to a heavy weight
(!Technical good!)
15 min to find a heavy weight you can drag for 15meter
In Teams of two
4min AMRAP
20 Partner Deadlifts (heavy!)
in remaining time:
max. Distance OH-Walk (2x heavy KB's/DB's)
2 min Rest
4min AMRAP
20 Partner Deadlifts (heavy!)
in remaining time:
max. Distance Front Rack Walk (2x heavy KB's/DB's)
2 min Rest
4min AMRAP
20 Partner Deadlifts (heavy!)
in remaining time:
max. Distance Farmers Carry (2x heavy KB's/DB's)