4 sets of 4 min on//2 min off
1. 400 m run
17 KB DL (2x24/16 kg)
12 KB FrontSquats
9 KB PushPress
then for the rest of the time
ME Burpees over DB
2. 400 m run
17 KB DL
12 KB FrontSquats
9 KB PushPress
then for the rest of the time
ME T2B
3. 400m run
17 KB DL
12 KB FrontSquats
9 KB PushPress
then for the rest of the time
ME DU‘s
4. 400m run
17 KB DL
12 KB FrobtSquats
9 KB PushPress
then for the rest of the time
ME PushUps
- 2 min rest after every set
- scale weights and reps as needed so that u have minimum 35 sec. left for the ME movements
In teams of 2 YGIG per round (Same weight for all movements)
Amrap6
10 DB DL (2x22,5/15)
4 burpees over DBs
Rest 2 min
Amrap6
8 DB hang pc
4 burpees over DBs
Rest 2 min
Amrap6
6 DB STOH
4 Burpees over the DB
Every 2.30 for 5 sets do
3 powersnatches from floor
2 hang powersnatches below knee
1 hang powersnatch above knee
2s hold in EACH catch
8 sets
1 snatch balance with 3s descent into dip
Rest 60-90s
3 sets
4-6 bent KB press each side
Rest 45s between sides
Every 90s for 8 sets (quick build up over the first 2-3 sets to 80%. Then do all remaining sets between 80-90%)
1 pushjerks with 4s hold in catch
1 splitjerk with 4s hold in catch
All sets go from 90% of your 1RM
3 sets (+1kg-2.5kg from last cycle)
3 @ 70%
3 @ 80%
3+ @ 90% (ME -1 / 1 Atemzug oben / Cap at 15 reps)
3 sets
10-16 alt. DB Bench presses
(Hold the other DB in the bottom position while pressing)
rest 60s
6-10 (weighted) chinups
rest 60s
Increase weight if possible
For time (TC 6)
9-6-3*
Pushjerks (70 / 47,5)
Ringmuscleups
*100m run after each round