Timecap 35min:
5rounds
400m run
20 Single arm KB-thruster
15 pull ups
25 KB-swings
8 sets of:
2min on 1min off
1. AMRAP of:
15/12cal row
15 DB-Thrusters @2x22,5/15kg
2. AMRAP of:
7 KB-SDLHP @32/24kg
7 T2B
7 Burpees
- aim for consistent reps in all sets, you need to pace yourself a lot in the beginning! -
1. 30/20 cal Echo Bike
2. 200m Medball run
3. 15/12 cal Ski Erg
4. 400m run
-Goal is to keep the pace (moderate pace)
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!
6 sets of:
3min on 2min off
1. AMRAP of:
12/9cal Echo Bike
9 C2B
12 alt. DB-Snatches @22,5/15kg
2. AMRAP of:
8 Front Squats @2x22,5/15kg
8 HSPU
8 BJ over (24/20'')
- aim for consistent scores over all sets! -