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
For 12-15 min Practice Kipping (Deficit) HSPU in sets of 3-5*
- Start with very easy ROM to learn the movement sequence
- Increase ROM and maybe even go into a deficit
- if not capable of doing the kip controlled work on controlled negatives (2-3) or Box HSPU
*After each 2nd set of HSPU do 30-50 doubleunders or practice them for 1 min
EMOM12 (fast concentric but controlled eccentric in both movements)
1. 40s Banded Lat pulldowns (red or blue band)
2. 40s banded triceps extentions (orange or red band)
3. 40s bentover reverse flys (1,25-2,5kg each side)
Try to move without a pause in each movement
For 10 min practice Kipping/Butterfly pullups if you have at least 1 strict pullup (Keep the volume low)
- halfreps
- singles
- top down reps
- small to big shoulder circles (butterfly)
otherweise
3 sets
3-4 negative pullups or 4-6 light banded/feet assisted pullups + 8-10 beat swings
rest 2 min
AMRAP20
30 cal row/bike (consistent moderate pace)
5-15 kipping pullups (scale with ring rows or jumping pullups)
30 controlled double KB FR Marches (alt. high knees)
5-15 strict HSPU (scale with ROM or Pike (parallete pushups)