In teams of 2
5 rounds
20 syncro DB-snaches
10 Burpee over DB YGIG
18 syncro wallballs
16 toes to bar YGIG
After 5 rounds do 400m Medball run together
35 min Timecap
3 sets
3 Deadlifts @ RPE 8-9
rest 1 min
3 Strict HSPU @ RPE 8-9 (sc: ROM / 2-3 neg. with 5-10s ecc. / box (parallette) HSPU
rest 1 min
3 sets
4-8 (wtd.) Pullups (sc: light banded / 2-3 neg. with 5-10s ecc. / feet supported )
rest 90s
- Only increase weight or difficulty if you managed to reach the upper rep range for each set last time. Otherwise try to do more reps with the same! -
Accumulate:
100 seated banded leg curls
alternating with
1:00-1:30 Hollow hold (scale position as needed to have near perfect form and be able to accumulate in at least sets of 10sec.)
EMOM 5 (7 Sets)
1.X cal Row
2.X cal Echo Bike
3.X cal Ski
4.200m run
5. Rest
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!
- second option is to choose a time based approach (every 30sec. X reps etc...) to practice an already technically improved movement with a little more fatigue
2 rounds of:
Every 4min for 12min:
1. For time:
21/16cal row
15 P. Snatches @40-50/30-35kg
9 Burpee BJ over (24/20'')
2. For time:
21/16cal row
15 Hang P. Clean and Jerk @40-50/30-35kg
9 Burpee BJ over (24/20'')
3. For time:
21/16cal row
15 OHS @40-50/30-35kg
9 Burpee BJ over (24/20'')
- rest additional 5min btw rounds -
- choose weight and scale reps/cal as needed to be able to do the Barbell movement unbroken and finish each set sub 2:30! -
Trapbar deadlifts + 8-10 x Hochstechen
In teams do as fast as you can
3000m Skierg