- single leg lateral box step down
- single leg box squats
- deep squat get up
- reck supported pistol
- heel elevated
- weight supported
AMRAP 16 min
in teams of 2:
partner A: 8 HSPU, Partner B: hold @ bar in hollow position and switch
10 partner ball crunches (each)
10 alternating Australian pull ups with partner (each)
5 partner Burpees (each)
- 30sec rest after each round
3 sets no rest
10 mini-banded standing abductions / side
2 rounds of Compass reaches each side
10s RKC plank
4 sets each side
4 reps @ RPE up to 10
Rest 45s between legs
(Load with 2x DB in Farmers Position)
3 sets of:
5-8 DL from floor (no tng) @ RPE 8-9
(2s pause 1cm off the floor in concentric phase + 2s pause below knee on eccentroc phase)
rest 2 min
- 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! -
5 sets
5 tng trapbar jumps
Every 2 min for 24 min (12 sets)
4 sets
3 clean lift offs
3 clean high pulls
1 muscle clean
1 splitjerk
4 sets
2 clean lift offs
2 clean high pulls
1 power clean
1 splitjerk
4 sets
1 clean lift offs
1 clean high pulls
1 squat clean
1 splitjerk
3 sets of:
6-8 lat. Box step ups (each side - wtd. in goblet pos.)
rest by feel
6-10 (Par.) push ups @31X1
rest by feel
6-10 ring rows
rest by feel
3 rounds of:
10-15 glute bridges (1sec. hold at top - wtd. with DB on hip if needed)
30sec. band pull apart hold
ME banded Triceps push downs (shoot for 15-30 reps)
- no rest -
alt. E2MOM row and run (8 sets total/ 4 for each)
- start with the row -> every row starts with 20 sec sprints than go for calories @ moderate pace that u can hold for every set
- have a look on your strokerate and try to keep it consistent on the moderate pace while trying to hold the cals on every set
- 200 m run (sub 1:00 min) scale as needed
4 min rest
alt. E2MOM bike and run (8 sets total/ 4 for each)
- start with the bike -> every bike starts with 15 sec sprints than find a moderate wattage u can hold for the rest of the 2 min and for every following set, try to hold your calories either
- 200m run (sub 1:00min) scale as needed
1 vs. 1
2 vs. 2
3 vs. 3
4 vs. 4
5 vs. 5
be surprised...
1 min all out sprint
- who can accumulate 50cals?