3 sets no rest
8 ATG split squats (each side - 1sec. hold in bottom pos.)
15 glute bridges (1sec hold at top)
15-25 prone banded leg curls
8 sideplank high knees (each side)
3 sets each side
6 reps @ RPE 9
Rest 45s between legs
(Load with 2x DB in Farmers Position)
4 sets of:
5-8 nordic hamstring curls (up to 5sec. ecc. then push out)
rest 90sec.
or
8-12 partner leg curls
rest 60sec.
0- 15:00
1600m run
Max cal rest of the time (You can choose between Echo Bike, Rower, Ski- Erg)
18:00- 33:00
1600m run
Max cal rest of the time (Echo Bike, Rower, Ski- Erg)
10min var. skill practice
- chosse one skill (preferably Ring or Bar MU, HSPU or Butterfly C2B), that is your biggest weak point and work on weaknesses during the movement and try to correct them in small sets of 1-5 reps
- you can still accumulate some volume by doing a lot of sets of 1-5 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!
30min EMOM
1. 18/14cal row (aim to finish in 40-50sec. consistently)
2. 30 DU´s + 5-10 strict HSPU (adjust ROM if 5 reps is not doable for you)
3. 8-12 alt. DB-Snatches @30/20kg
4. 6-10 T2B + 6-10 Burpees
5. rest
- the key to this workout is to choose the right number of reps for each movement for YOU! You should be challenged and by the fourth round it should be really hard to hold on to your reps in the minute, but you should be able to make it! If you fail, your workout is over early - nobody wants that! So make sure to push it and finish that workout, but you can´t adjust reps or weight during the workout, if you can not make it any longer, your are out! -
Work on pistols in sets of 3-5 each side
-box
-banded
-Hand supported
3 sets
1min plate floorpress
1 min plate rows
30s rest
2 sets
200m Farmers walk
Rest 1 min