30min AMRAP of:
800m run
30 DB-DL @2x15/10kg
30 T2B
30 DB-Thrusters @2x15/10kg
3 sets
30sec. band pull apart hold
15-25 banded Tri push downs
- no rest between movements -
3 sets of:
6 Bench Press @ RPE 8
rest 2min
3 sets of:
4-8 (wtd.) chin ups @RPE 8-9 - scale with banded, 2-3 5-15sec. negatives or feet supp. chin ups
rest 30, 45, 60sec.
12-20 alt. DB strict presses @RPE 8-9
rest 30, 45, 60sec.
3 sets of:
30sec. max cal Echo Bike
30sec. max Burpees
rest 30sec.
A starts @ Bike
B starts @ Burpee
Aim for a really hard pace (~90-95%) and do your best to maintain your score over the remaining 2 sets!
A. Strength
3 rounds of:
10 Good Mornings (empty bar)
- 30s rest -
8 SA KB Front Squats
- 30s rest -
6-8 seated SA strict Press
- 30s rest -
10 banded straight arm Lat Pull downs
- 30s rest -
Accessories
3 sets of:
15 seated banded leg curls
15 Face Pulls with 1 sec hold
15 Mini Band side walks each side
10min Bar MU practice
- work on weaknesses during the movement and try to correct them in small sets of 1-3 reps
- you can still accumulate some volume by doing a lot of sets of 3 reps in that 10min window but the goal is not to do the most reps possible but to still be able to work on and improve your technique! If fatigue is to high, you can not work on technique flaws!
6 sets of:
3min on 3min off
1. AMRAP of:
10/8cal Echo Bike
10 DB-Snatches @2x22,5/15kg
10 Par. facing Burpees
2. AMRAP of:
10/8cal Echo Bike
10 DB-Hang Squat Cleans @2x22,5/15kg
10 Par. facing Burpees
3. AMRAP of:
10/8cal Echo Bike
10 DB-Thrusters @2x22,5/15kg
10 Par. facing Burpees
- goal is to keep the same score, or close to it, on your second time through the interval. You can go hard, there is 1:1 work to rest, but still pace a little bit, especially the hard movement for you, that you don´t hit the wall in the second round! -