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
20 min to work on:
either kipping or butterfly pull up:
progression for Kip.:
- jump into hollow
- jump into hollow into big arch
- jump, hollow, arch, kip
- top down reps
- single reps starting from ground
for butterfly:
- Shoulder circles
- Box supported
if you are not able to to 2 strict pull ups: 1-3 ecc. pull ups + 5-8 ring rows
Pistol progression:
- heel into room
- skater squats
- elevated pistols (box)
- heel elevated pistols
- rack supported pistols
--> choose either kipping or butterfly pull up and work on technique alternating btw. pull up and squat
--> work in small sets of 1-5reps
--> rest by feel and don't exhaust yourself
AMRAP 12:
- 200m run
- 4-10 alt. pistol squats (sc.: see progression)
- 5-10 pull ups (sc.: ecc.; banded; ring rows)
- 30s hollow body hold
3 sets of
8 wallslides
12 triceps pushups (scale kneeling)
16 alt. Deadbugs
- no rest between movements -
3 sets of:
6-10 SA DB strict press up to RPE 10
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)
EMOM6
Over 6-10s try to get your Watt Peak as high as possible (Echo Bike)