AMRAP30
1200m run (800m + 400m)
80 Airsquats
800m run
60 Horizontal Bar rows
400m run
40 Burpees
6 alt. sets 4 min on / 1 min off (30 min)
1. 400m run + ME 5m Shuttle runs rest of the time
2. Row for Meters
Pick a pace where 1 min rest is enough time to recover to keep the pace consistent
Every 90s for 15 min (10 sets)
1 strict press (until its heavy)
1 pushpress (until its heavy)
1 pushjerk
4 sets
5 clean pulls (heavy)
Rest 30s
5 kb windmills each side
(heavy but good depth)
Rest 30s
with a running clock (35min)
3 sets of:
run 400m: 200m sprint; 200m jog back (use it as ur recovery)
row 200m/150m sprint + 200m/150m easy (use it as ur recovery)
3 min rest
repeat it till the time runs out
5 sets of:
Hang Clean + below knee Clean + Clean @ 65-80%
- go every 2min -
All sets go from 90% of your 1RM
3 sets (+2,5-5kg from last cycle)
5 @ 65%
5 @ 75%
5+ @ 85% (ME-2 / 1 Atemzug oben / Cap at 15 reps)
3 sets of:
6-10 Good Mornings
rest 90sec
Start a new set every 5min (3-4 sets):
Every 30sec. for 2:30min (5 sets):
6sec. Echo Bike Sprint
- only do a fourth set if you power output is still consistent! -
Build up a heavy set of 3 SA db pushpress each side
4 sets
10 alt. boxstepups (weighted)
10 sets
30s Banded Sprints auf der Stelle
30s pause
some spine mobility movements
4 sets:
10 Scapular Pull Ups
10 Scapular Push ups
- rest as needed between exc.
4 sets:
6 banded arm circles per side
10 banded abduction and adduction
4 sets:
5 banded press ups & rotations
5 wall slides
Turkish KB get ups:
5 sets
3 reps per side - quality over quantity!
30"-1' rest between sides