Every 90 sec for 15 min: (5 Sets each)
1. accumulate 30-40 sec in total (free) HS Hold:
- wallfacing/ Wall-supported HS Hold
- Kick from Wall into free HS Hold
- HS Hold with Band im rack
- free HS Hold (with Partner/ 3-5 attempts)
2. rope Climbs:
- 1-2 eccentric Standing RC/ practice feet technique
- 3-5 Mixed grip Pull ups/ Rope Pull ups
- 2-3 attempts Rope Climbs with feet
- x- reps Full RC
- 1-2 legless RC
4 Rounds for Time: (TC 8 min)
3 Wall Walks
6 strict Chin ups
9/ side Alt V-ups
>scale movements as needed to finish sub timecap!
Every 4min for 24min (6 sets):
400m run
20/15cal Row
A starts @ 0:00 B starts @ 2:00
- Scale distance and cals as needed to keep times consistent between 2:30 and 3:00. Negative splits would be preferable! -
E2MOM for 18 min (9 sets):
1 snatch pull
1 power snatch
1 OHS
start with first weight on barbell and increase weight throughout sets
in teams of 2
3*3 heavy backsquats
--> rest 60-90s
--> spot each other if necessary
4 Rounds of:
6-8 DB Bench Press
rest by feel
20 Banded Trizeps Push Downs
rest by feel
4-6 Banded Pullups/ 10 Ring Rows
rest by feel
4 Rounds of:
8 Box step over (if too easy, take your DB)
12 DB SA Hang clean (6 each side
2 Lanes Farmers Walk
1) Row/Bike:
EMOM8: @moderate pace
1) 50 sec Row for Cals
2) 50 sec Echo Bike for Cals
(2 min Rest btw EMOMs)
EMOM8: @fast pace
1) 30 sec Row for Cals
2) 30 sec Bike for Cals
(2 min Rest btw EMOMs)
2) Ski/ C2Bike:
EMOM8: @moderate pace
1) 50 sec Ski for Cals
2) 50 sec C2 Bike for Cals
(2 min Rest btw EMOMs)
EMOM8: @fast pace
1) 30 sec Ski for Cals
2) 30 sec C2 Bike for Cals
(2 min Rest btw EMOMs)
Every 90s for 5 sets
3 snatches from floor between 65-80%
Then directly into
Every 60s for 4 sets do
1 snatch from floor @ 85-92,5%
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
6-10 lateral box step downs
(goblet/knee height)
Rest 45s between legs
3 sets
6-10 strict leg raises
Rest 30s
8-12 slider leg curls
Rest 30s
toe yoga
foot massage
ankle mobility
toe flexor strength