For Time (TC 20 min)
20 Burpees
40 Light DB Pushpress (2x15/10)
60 Light DB Hang PC (2x15/10)
80 Airsquats
100 Doubleunders
1200m Run (3x400m)
100 Doubleunders
80 Airsquats
60 Light DB Hang PC (2x15/10)
40 Light DB Pushpress (2x15/10)
20 Burpees
3 sets of:
5 reverse lunge to high knee to SL rom.
DL / side
25s alt. wallsit lift offs
5 side plank rotations / side (1,25-2,5kg plate)
- no rest between movements -
3 sets of:
6 (2'' def.) rev. lunges up to RPE 10
Rest 45s between legs
(Load with 2x DB´s in Farmers Position)
Every 3 min for 9 min
60s cyclists goblet squats (31X1)
Every 90s for 10 sets do
2 sets each
1 pause power snatch (5/4/3/2/1s pause in catch)
1 pause OHS (5/4/3/2/1s pause in bottom pos.)
Build up a heavy set of 1 turkish getup each side (Do at least 6 sets each side)
1) row: 21-15-9 cal / 18-12-6 cal
2) bike erg: 21-15-9 cal / 18-12-6 cal
3) ski erg: 21-15-9 cal / 18-12-6 cal
4) run: 300m - 200m - 100m
- between every cals/meter set: echo bike 7/5cal
T.C. 6mins for each set
- rest 3min
5 sets of:
P. Clean + Hang Clean + Clean @ 65-80%
- go every 2min -
All sets go from 90% of your 1RM
3 sets (+2,5-5kg from last cycle)
3 @ 70%
3 @ 80%
3+ @ 90%
(ME-1 / 1 Atemzug oben / Cap at 15 reps)
3 sets of:
6-10 Good Mornings
rest 90sec
- shoot for a few more reps than last week in total. Only increase weight if you have done the highest number of reps in that range for all sets last week. -
Every 3min for 15min (5 sets):
20-25sec. all out Echo Bike sprint
- adjust time on max power output! -
Build up a heavy set of 3 SA db pushpress each side
4 sets
10 alt. boxstepups (weighted)
Banded sprints with partner
full body stretch for more flexibility
- from top to bottom