Every 5 min for 25 min do (5 sets)
10 shuttle sprints (1 rep = wall to fence)
10 pullups (scale to less reps, inverted bar rows or 5 strict pullups)
15 burpees
10 pullups
10 shuttlesprints
AMRAP6
100 doubleunders
50 wallballs (9/6)
25 Burpees
ME double KB hang PC rest of the time (2x24/2x16)
Directly into
AMRAP7
100 doubleunders
50 wallballs (9/6)
25 Burpees
ME double KB Pushpress rest of the time (2x24/2x16)
directly into
AMRAP8
100 doubleunders
50 wallballs (9/6)
25 Burpees
ME double KB hang PC and Pushpress rest of the time (2x24/2x16)
5 sets (Build up with good form)
1 slow pull clean pull
1 slow pull clean
1 Splitjerk
4 giant sets
15s heavy Dipsquat hold (from rack)
12 double KB FR cyclist squats (3s pause in bottom)
9 heavy chinese kb rows each side
Rest 90s
in teams of 2:
running clock:
0:00-15:00
YGIG:
12/15 cal Echo Bike
AMRAP Shuttle Sprint
5min rest
20:00-35:00
YGIG:
15/18 cal Row
AMRAP Shuttle Sprint
For time (TC 20 min)
100 cal echo bike
75 heavy wallballs (30/20)
50 SA alt. devils presses (22,5/15)
Starting at 0:00 EMOM do 2-4 strict pullups
10 min work on pause Backsquats in sets of 3-5 (3s pause)
Between sets work on boxjumps
10 min to work on legless ropeclimbs
After each ropeclimb do 1-2 negative pushups
Small sled Sprints( 2 gegeneinander)
- steigendes gewicht
-spine mobility and core strength
-shoulder mobility and strength