EMOM 15
1. 20 Gobletsquats
2. 200m run
3. 20 alt. DB-snaches
- 5min Rest -
EMOM 15
1. 20 Doubleunders + 10 pullups
2. 15 Burpee Over DB
3. 16 toes to bar
3 sets of:
15-25 single arm OH-banded Triceps ext. (each side)
10 bent over rev. flys
10sec. prone W-hold
- no rest between movements -
4 sets of:
4-8 SA DB strict press @ RPE up to 10
rest 2min
3 sets of:
12-20 Gorilla rows @RPE 8-9
rest 30sec.
8-12 Z-Arnold palmer press (each side) @RPE 8-9
rest 30sec.
- 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! -
Accumulate target cals as fast as possible with a partner (switch as needed, but aim to keep intensity high):
100 (male/male)
85 (male/female)
70 (female/female)
- 5min cap -
1. 40s row
2. 40s echo bike
3. 40s ski
4. 200m run
5. Rest
-Goal is to keep pace over all rounds!
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!
8 sets of:
2min on 1min off
1. 15 C2B
15 Thrusters @ 40/30kg
ME Burpee BJ over (24/20'' - box facing)
2. 15 P. Cleans @ 40/30kg
12 strict HSPU
ME row for cals
Ropeclimbs + ring body saws
3 sets
30s goblet wallsit
30s jumping airsquats
30s wallsit
rest 90s
In teams of 2-3 YGIG per round
Amrap8
5 DB hpc 5 FS 5 pushpress