Ring hip-pulls 6-8 reps
explosive transition + foot supported dip 5reps
Ring kipping (high hips)
--> Ring Muscle-up
scale: - False Grip Ringrow 8-10 reps
- Push up 8-10 reps
Amrap 10 min
10 pushups for scale DB-strict Press
10 V-ups / Tuck-ups
6-8 Pull ups
20 Russian Twist
--> work for quality
3 sets of:
15 band pull aparts (1sec. hold)
into
10 (banded) scap push ups
into
15-25 single arm banded OH-Triceps ext. (each side - very light band!)
- no rest between movements -
3 sets of:
8-12 SA DB strict press @ RPE up to 10
rest 2min
3 sets of:
6-10 Chinups (weighted) @RPE 8-9
rest 30-60sec.
8-15 parallette pushups @RPE 8-9
rest 30-60sec.
6min EMOM
8-12sec. max cal Echo Bike
- go all out! But the goal is to maintain your Power Output for all sets! -
Every 2 min for 9 sets (18 min)
3 sets
5 hang power cleans with 2s pause in catch
3 strict presses with 2s pause in top pos.
3 sets
5 Hang powercleans
2 pushpresses
3 sets
5 Hang powercleans
1 pushjerk
Amrap6
20s double kb fr bottom of squat hold
20 ballistic kb rows
EMOM6 for 5 Sets
1. X cal Row
2. Y cal Bike
3. X cal Row
4. Y cal Bike
5. X cal Row
6. Y cal Bike
rest 2 min
- chase the same calories in the 6 min on ergs
- +1 cal after every 6min
- try to increase your cals for at least 4 Sets an try to hold for the 5 set or go again for +1 cal
Part A: Sandbag Clean (10 Min) -Technikfokus
Part B: Sled Push (10 Min) -heavy weight for the day
In Teams of 2:
Buy in: Accumulate 2min heavy KB hold
Then 4 rounds:
•20m heavy sandbag bearhug/KB Front rack carry
•10 heavy SA DB Snatches (5 each side)
•10 heavy walking lunges
Buy out: Accumulate 2min: Plank with Plates