5 Sets: (timecap 18 min)
1. HSW Progression:
- HS Hold/ Wall facing HS Hold
- (Wallfacing)Shoulder Taps
- HSW around box
- Walk in/out on Plate
- HSW to Wall/ with Partner
- free HSW (2-4 attempts/ Meter)
(60 sek Rest)
2. Double Under progressions:
(60 sec max)
- high Jumps with Single Unders
- practice rhythm with rope
- Single/Double
- x-reps DU unbroken
(Rest as needed)
AMRAP 8 Min:
1-2-3-4-..
Wall Walks
After each round:
30 Double unders (max 40 sec)
Work with a partner
20min AMRAP of:
A: 50/40cal row
B: AMRAP of:
8 Par. facing Burpees
12 T2B
16 alt. DB-Snatches (22,5/15kg)
- B works on AMRAP while A rows, than switch. In AMRAP start working where your partner left off. Score is max rounds/reps of AMRAP as a team and total cals rowed added. -
Every 2 minutes for 5 sets:
1 high hang, vertical snatch
1 hang snatch
1 snatch
increase weight throughout sets, if technique allows it
12 minutes to work yourself up to a single heavy snatch
if technique is insufficient, work with lighter weight for 3-5 reps
4 sets of 5 reps
work @ 100-105% weight of B
rest 60 s btw. sets
250 m row /500m concept 2 bike
1 min rest
Row 500 m /1000m concept 2 bike
1 min rest
Row 1000 m /2000m concept 2 bike
2 min rest
Row 500 m /1000m concept 2 bike
1 min rest
Row 250 m /500m concept 2 bike
Finisher: 5 min
30 sec Glute Bridge
30 sec Banded Glute Work ;-)
In a 4 Min window x 4 sets:
400 m Run (max 2:10 min)
Remaining Time: max Cal Echo Bike
(2 min Rest btw sets)
(4 min Rest)
For Time: (TC 8 Min)
400m Run
X-cal Bike from above
200m Run
X-cal Bike from above
(Total Time: 34 min)
> First Part: try to aim for the Same calories every set on the Bike (consistent fast pace)
> Second Part: take the number of calories for the Bike you reached every set in the First part!
AMRAP35
800m run
10 controlled hip air planes each side (hand supported if needed)
400m run
10 perfect stretch flows each side
60/45 cal Echo bike
10 shoulder CARS each side
30/22 cal Echo bike
10 controlled scapula wallslides
Go at an moderate pace keep breathing properly in the mobility parts.
- Jefferson Curl
- Windmill Stretch
- Plate Rotations
Follow-along flow with focus on the upper body