30 min EMOM (5 rounds)
- choose the number of reps urself
- try to have at least 20sec. rest!
#1 15-20 GHD Sit Ups (full ROM; sc: half ROM or lean backward and hold)
#2 Ring Dips + 10-15" L-Sit hold (sc: banded Ring Dips + 10-15" Knee rais hold)
#3 1-3 Rope Climb w/legs (sc: 3-5 attempts) + 5 inverted Burpees
#4 20 Handstand steps @ wall w/ plate (sc: 3-5 wall walks) + hold remaining time (till 0:40)
#5 ME hold @ bar –> grip strength
#6 rest
3 sets of:
15-25 prone banded leg curls
5-7 rev. nordics (dorsiflexed feet - hand supp. if needed)
5 side plank rot. (each side)
- no rest between movements -
4 sets of:
4-6 (2'' def.) rev. lunges @ RPE 8
Rest 45s between legs
(Load with 2x DB´s in Farmers Position)
3 sets of:
5-8 Front Squats with 5sec. ecc. @ RPE 8-9
rest 2min
5 sets
1 max height wallball
10 medball floor shocks from chest
Rest 60s
Every 2 min for 12 min
1 snatch lift off
1 halting snatch grip DL to hip
1 snatch high pull
1 snatch
3 sets
40s double KB FR wallsit
40s ME Airsquats
40s wallsit
60s rest
5 sets of:
5 Front Squats
rest by feel
5-8 DB-Bench Press with 3sec. ecc.
rest by feel
12-10-8-6-4 of:
cal row
double DB-Snatch
WB
- 10min cap -
@0:00
800m run
1000 m row
20 Burpees over rower
1000 m row
800m run
-TC 20 min-
@24:00
200m Medball run
40 cal Bike
200m Medball run
30 cal Bike
200m Medball run
20 cal Bike
200m MedBall run
10 cal Bike
-TC 14 min-
Find ur 1RM DB C&J for both arms
T.C. 10min
- if u fail one DB, try it again at least two more times before u stop!
A) 5x YOKE CARRY 40m + KB farmers Walk back (24/32)
B) alt. STRICT PRESS + PUSH PRESS w/ DBs
5 sets: 3 reps strict each arm + ME Push press with both arms
build up ur weight within 3 to 4 sets
- 2min rest
Plate Stack Challenge