Work on your Ring Muscle up:
1. falsegrip ringrow +
10sec. Dip bottom/ top hold
2. falsegrip ringrow + fast transition
+ feet supported dip
3. falsegrip ringrow + top hold + transition
+ feet supported dip
4. Ring Muscle up
Amrap 15:
10 lat. Pull
15 tricep pushdowns
20 tuck ups; sit ups + twist; flatter kicks
3 sets of:
20-30 banded triceps Pushdowns
20s 90° Ringrow hold
10 Wall slides
- 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! -
1 Min max effort calories on Echo Bike
every 90s for 6 sets
3 sets of 3 reps
3 sets of 2 reps
increase weight throughout sets up to a heavy double
4 sets of 6-8 reps @RPE8-9
rest ~60s
last set ME
4 sets of 5 reps @RPE9
rest 60-90s
4 sets of:
8-12 alt. seated DB-press
rest by feel
6-8 3-point DB-rows (each side)
rest by feel
3 rounds of:
1min Echo Bike
1min KB-SDLHP
1min walking lunges
rest 1min
3 -4 Sets of 9min:
800m run (fast)
Max Cal Echo Bike
3min Rest btw Sets
Moderat pace on the Echo Bike
Every 90s for 5 sets
3 high hang snatches between 65-80%
Then directly into
Every 60s for 4 sets do
1high hang snatch @ 85-92,5%
All sets go from 90% of your 1RM
3 sets (+2,5-5kg from last cycle)
5 @ 75%
3 @ 85%
1+ @ 95% (ME / 1 Atemzug oben / Cap at 15 reps)
3 sets
6-10 lateral box step downs
(goblet/knee height)
Rest 45s between legs
Try to increase reps then weight if possible
3 sets
6-10 strict leg raises
Rest 30s
8-12 slider leg curls
Rest 30s
More reps if possible
- Band rotations (orange band) 3*5-8/side
- Foam roll slides on wall 3*5-8
- Turkish get up 3*4/side (weighted)
3 sets of:
- 20 Foam roll dead bug
- 10 Pike leg raises
- 10 Hollow rocks
- Extended Cat Cow
- Shoulder & thoracic opener (weighted)