Warm up + positioning for HSPU

2 Sets:
- 20 sek. PVC Shoulder/BWS opener
(20 sek Rest)
- 20 sek/ each Hollow + Arch Hold
(20 sek Rest)
- 20 sek Pike HS Hold on feet
(20 sek Rest)
- 20 sek Wall facing HS Hold
(30 sek Rest)

Strict HSPU progressions

1) 5 min Quality AMRAP:
Practice efficient Pike Box HSPU (4-6 reps each set)

2) 5 Min Quality Amrap:
Headstand + Bottom up strict HSPU (5-10 sec Hold + 1-2 HSPU each set)

3) 4-5 Min Quality AMRAP:
3-5 strict Hspu + 5 sec eccentric After Last rep (scale individually)

Strength Burner

3 Rounds:
- Seated Dbl. DB Press:
8-10 @2 sec eccentric
- Banded pull aparts:
15 + 10 sec Hold After Last rep
- inchworm Hollow Hold:
20-30 sek
(60-90 sek Rest)

Endurance

work in teams of 2

30min AMRAP of:
cal row
m run

A: runs 800m
B: rows for cal as long as A runs
then switch

- goal is to accumulate the highest number of cals on the rower and meter on the run, aim to keep the same Intensity on the run and rower! No sandbagging the run to go faster on the rower, score is meter and cals! -

Power Snatch

4 sets of 4 reps
--> rest 60-90s
--> focus on speed and barbell path

Segmented Sntach pulls

4 sets of 5 reps
--> 1s pause above knee
--> rest 60-90s

Back Squats

4 sets of 5 reps @RPE8-9
--> rest 60-90s

Whole Body Strength

4 sets of:
5 Deadlifts (no TNG)
rest by feel
6-10 push ups (elev. As needed) @31X1
rest by feel
12-16 Gorilla rows
rest by feel

Accessories

3 sets of:
ME seated banded leg curls (1sec hold at peak)
ME seated banded rows (supinated)
30sec glute bridge hold
30sec band pull apart hold

Bike / Ski / Run Intervals

In teams of 3-4 do

ME each station (38 min total time)

3 min Skierg
3 min Echo Bike
3 min 20m Shuttle run
3 min C2 Bike

Rest 1 min

3 rounds
1 min Skierg
1 min Echo Bike
1 min 20m shuttle run
1 min C2 Bike

Rest 1 min

6 rounds
30s Skierg
30s Echo Bike
30s 20m shuttle run
30s C2 Bike

Try to get as many calories as you can in each block as a team!

Snatch

Every 90s for 5 sets
1 powersnatch from floor

Then directly into

Every 60s for 4 sets do
1 snatch from floor @ 85-95%

Wendler Backsquat

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)

Assistance exercises

3 sets
10-16 alt. Barbell FR walking Lunges
Rest 90s

Increase weight if possible

Accessories

3 sets
6-10 Ring body saws
Rest 30s
20-30 Banded leg curls
Rest 30s

Increase reps is possible

Mobility for the whole but with focus on lower extremities

- band step overs
- diagnonal Stretch progression
- elev. pancake
- weighted cosak squats
- 90/90 Pales and Rales