With a running clock:
@ 0:00
3 rounds of:
400m run
21 KB-SDLHP @24/16kg
12 Pull ups - scale with inverted bar rows
- 10min cap -
@ 15:00
3 rounds of:
400m run
21 single arm KB-Thrusters @24/16kg
12 T2B
- 10min cap -
3 sets of:
15-20 OH plate triceps extentions
into
20-25 Plate rows
into
10 Blackburns
- no rest between movements -
3 sets of:
6-10 SA DB strict press @ RPE 9
rest 2min
3 sets of:
6-12 inverted bar rows @RPE 8-9
rest 30, 45, 60sec.
6-12 DB-Floor press (1sec. hold in bottom) @RPE 8-9
rest 30, 45, 60sec.
(Try to increase reps then weight from last time)
Every 90s for 5 sets
Over 8-15s try to get your Watt Peak as high as possible (Echo Bike)
Every 90s for 8 sets
4 sets
3 Splitjerks (start with 1st weight after empty Bar)
4 sets
2 Splitjerks (75-90%)
All sets go from 90% of your 1RM
3 sets (+1kg-2,5kg from last cycle)
5 @ 65%
5 @ 75%
5+ @ 85% (ME-2 / 1 Atemzug oben / Cap at 15 reps)
3 sets
6-12 weighted Ring Pushups @21X1 (with chains)
rest 60s
1-2 legless ropeclimbs
rest 60s
AMRAP6
3 heavy wallballs (30/20)
20 doubleunders
6
20
9
20
12
.....