3 sets
10 prone bnk PVC presses
20-30 banded Tri push downs
- no rest between movements -
3 sets of:
6 Bench Press @ RPE up to 10
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.
- only increase weight if you managed to reach the upper rep range for each set last time. Otherwise try to do more reps with the same weight! -
Accumulate target cals as fast as possible with a partner (switch as needed, but aim to keep intensity high):
100 (male/male)
85 (male/female)
70 (female/female)
- 5min cap -
Amrap 15min:
100m - 200m - 300m … (+100m) row
After each Round Run 200m moderate pace
3 min rest
Amrap 15min:
6cal - 8cal - 10cal … (+2cal) Echo Bike
After each Round Run 200m moderate pace
Score: the Final meters / calories
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!
6 sets of:
3min on 2min off
1. 400m run
then AMRAP of:
6 Par. facing Burpees
12 single arm DB-OHS (22,5/15kg - 6 each arm)
2. AMRAP of:
15/12cal row
15 WB (20/14lbs)
15 Box Jump over (24/20'' - step down)
- stay consistent over all sets! You need to pace from the beginning! -
Work on pistols in sets of 3-5 each side
-box
-banded
3 sets
1min plate floorpress
1 min plate rows
30s rest
In teams of 2-3
Amrap8 as YGIG
4 lanes farmers walk
8 DB parallette stepovers