Every 90 sec. for 15 min: (5 Sets each)
1. 6-8 (deficit) Kipping HSPU (scale ROM/ 4-6 strict/ 2-3 negativ/ Box Hspu) + 4-6 seated DB Z-Press
2. x-reps Double Under unbroken/ 60-80 sec. DU practice
> advanced: try to make it heavier/ challenging each round in the HSPU
AMRAP 10 min:
1-2 Wallwalks
3-5 strict Pull ups (scale reps/banded/Floor Supported)
8 straight leg Plate Sit ups
15min to work up in weight for:
Hang Snatch (above knee) + Hang Snatch (below knee)
start @ first weight after empty bar and work up by feel
21-15-9 of:
alt. DB-Snatch (30/20kg)
single arm DB-Front Squat (30/20kg)
- 6min cap -
3 times:
- konga line style (moderate-heavy) medball throws
- focus on tall end postition and max. high throw
every 90s for 9 sets:
Sets 1-3: 1 clean lift off, 2 clean pulls, 2 cleans
Sets 4-6: 2 clean pulls, 1 clean
Sets 7-9: 1 clean pull, 1 clean
Every 90s for 6 sets:
Sets 1-2: 4 * split jerk: 2s pause in dip pos., 2s pause in split pos.
Sets 3-4: 4 * split jerk: 2s pause in split pos.
Sets 5-6: 4 * split jerks
4 sets
10 DB Bench Press
rest by feel
6-8 SA Ring Row each arm
rest by feel
12 Band Pull Apart
15 Min AMRAP
10 Push Press with DB
15 Air Squats
200m row
5 Sets: (Timecap 40 min)
30/25 cal Row (Max. 1:40 min)
20/15 cal Echo Bike (Max. 1:20 min)
400m Run (Max. 2:10 min)
(2 Min Rest btw rounds)
> Stay consistent over all Sets! Same pace & Time is the Goal!
> scale calories/ run if needed!
Every 10 min for 30 min (3 sets)
1200m run (800+400)
Row rest of the time with moderate pace
Aim is to find a pace on the rower that allows you to keep your running pace constant. You will go directly into the next after after 10 min. So dont row to fast!
3 sets no rest
10 half kneeling pallof presses each side
10 double bottom up curl to strict press
20-30 seated hamstring curls
Loaded Mobility to increase ROM in ankles and hips as well as one-legged stability