6 alt. sets 3 min on // 2 min off
1. AMRAP
2 lanes goblet walking lunges (wall to fence = 1 lane)(24/16)
4 lanes shuttle sprint
6 strict pullups (banded/bar rows)
2.
400m run
ME KB facing Burpees
4 sets of:
3 Back Squats @ RPE 9,5
rest 2min
3 sets (RPE 9)
10-15 hip banded KB rom. deadlift (31X1)
rest 60-90s
In teams of 3-4 Konga line style
4 min of 3-5 SHSPU (scale ROM/1-2 negatives/3-5 seated strict press)
directly into
4 min of 10-15s chin over bar holds (scale to feet supported)
1 person of the team should always holds. When you switch the other person does down when the other hangs.
Every 2:30 min for 15 min build up weight (6 sets)
1 squat clean from floor
1 pause Frontsquat (2s pause in bottom)
1 hang squatclean
1 Pause Frontsquat
1 high hang squatclean
1 pause frontsquat
In teams of 3-4 Konga line Style
6 min rotation
15m Bearhug Sandbag carry
in Team of 2:
choose 2 different endurance machines (row, bike echo/erg, ski)
E3MOM for 36minutes:
1) 6 partner shuttle sprints (each 5 sprints)
2) in remaining time bike/row/ski
– switch the machine after every 3mins
Focus:
- Max effort for the sprints
- keep consistent pace on the machines
Every 5min for 30min (6 sets):
500/450m row
400m run (große Runde hinteres Tor - eher 430m)
- go at a consistent pace and aim for ~1min of rest. Scale distance as needed to stay at an aerobic pace and still get 1min of rest. It should feel doable for another 1-2 sets without falling off from pace. -
3 sets of:
5-8 ring body saw
into 30m suitcase carry (each side)
20-30sec. top or ring row hold
into 10-20 band pull aparts
rest 30sec.
Work on strict hspu variations
- box
- negatives
- full
After each set do 1 length prowler pull
Swing from box to box with chin over rings
Alt. With
Hollow hold Variations
Rowing/Running Intervals
6 sets
Row 150m
Run 100m
Rest until all are done
From Top to Toe (whole body)