8sets of
1. 3min on 2 min off
500m run
ME db DB-thruster
2. Amrap of
12 db DB-snaches
9 toes to bar
6 Burpee over DB
3 sets of:
15-25 single leg prone banded leg curls (each side - orange or red band)
10-15 TKE´s (each side)
10sec. RKC plank
- no rest between movements -
4 sets of:
4-6 (2'' def.) rev. lunges @ RPE 9
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
- 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! -
In teams of 3
60 cal Row
800m run together
60 cal Echo Bike
800m run together
60 cal Ski Erg
800m run together
60 cal Bike
- You can split the calories as needed!
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!
With a running clock
@ 0:00
75 WB (20/14lbs)
50 Box jump over (24/20'' - step down)
25 P. Snatch @ 40/30kg
10 wall walks
- 10min cap -
@ 15:00
10min AMRAP of:
12cal row
12 T2B
12 H.P. Clean and Jerks @40/30kg
Turkish getup progressions + 15m OH walk
3 sets
30s goblet wallsit
30s Airsquats
30s wallsit
rest 90s
In teams of 3-4
For time
100 target hand release Burpees