EMOM 9 min:
1) 10-15 sec/ each Hollow Position + Arch Position on bar
2) 40 sec Single Unders/ rope skips
3) 8 Kipping Swings + 8 Ring Rows
15 min Practice:
1) Kipping pull up/ Butterfly pull up
(x-reps/ banded/ Box supported)
(Rest as needed)
2) 60 sec DUs/ Jump-double clap/ high Single Unders
(Rest as needed)
Advanced:
EMOM14 min:
1) x- reps Kipping pull ups/ Butterfly pull up
2) y-reps Double Under (unbroken Sets)
6 min AMRAP:
12 Lat pull downs
20 sec tucked turtle Hold
12 scapula Push ups (on elbows)
2x 6 pause Front Squats @~RPE 9
Rest 2-3min
- in sets of 6 reps work up to two heavy sets (~RPE 9) of 6 Front Squats with 3s pause in bottom position -
3 sets
12 -16 alt. DB reverse Lunges with DB im FA pos.
Rest 60s
6-10 (wtd.) Ring dips @ 21X1
(sc.: par. Pushups / elev. Pushups)
Rest 60s
1-3 legless Ropeclimbs
(sc.: 3-5 rope pullups / 2-3 hor. RC)
Rest 60s
8 sets
30s on // 30s off
rest 2 min
4 sets
1 min on // 1 min off
rest 2 min
2 sets
2 min on // 2 min off
rest 2 min
1 set
4 min on
Goal of the workout is to start with a pace that you can hold over ALL intervals! Do not start to fast because it gets spicy in the end!
Every 90s for 5 sets
2 powersnatches with 2s pause in catch between 65-80%
Then directly into
Every 60s for 4 sets do
1 powersnatch @ 85-92,5%
All sets go from 90% of your 1RM
3 sets (+2,5-5kg from last cycle)
5 @ 40%
5 @ 50%
5 @ 60%
2 sets
6-10 lateral box step downs
(goblet/knee height)
Rest 45s between legs
Try to increase reps then weight if possible
-quads
-shoulder
-forearm
-hip flexor
4 sets of 10 reps each side
- shoulder lift offs
- internal rotation lift offs
- Wrist CARS
- ATG splitsquats
- standing hip flexor activation