800m run
60 doubleunders
40 T2B
20 DB Deadlifts (2x22,5/2x15)
10 Devils presses (2x22,5/2x15)
20 DB FR Squats (2x22,5/2x15)
40 Pullups
60 doubleunders
800m run
TC 25
In 4-6 sets work up to 1 Heavy set of:
5 TNG Strict Press with 2sec hold at top (in sets of 5)
Then 1xME -1 @85-95% of H5 (cap15 reps, aim for 3-5 more reps)
3 sets of
6-10 pistols (each side - scale to skater squats/quad focused rev lunges or add weight in goblet pos. as needed)
Rest 30-60sec
6-10 DB-Bench Press with 3sec ecc.
Rest 30-60sec
6-10 strict pull ups (wtd. If needed or scale to banded or inverted bar rows)
Rest 30-60
7 sets
1.1.1 powersnatch
(Rest 10s between PC/ Rest 90s between sets)
15 min to work on the DB snatch ladder
1 rep each arm at each weight
EMOM (3x6min)
8cal row
8cal bike
10cal row
10cal bike
12cal row
12cal bike
2min rest
REPEAT IT FOR 2 MORE TIMES
- choose number of cals yourself, so it is doable for you!
1,6km (2x800m)
rest 3 mins before you start with the run
- intensity around 60-70% of max. possible speed
Every 90s for 5 sets
Hang Clean + Below knee Clean
@ 75-90%
Then directly into
Emom3
1 clean @ 90-100%
All sets go from 90% of your 1RM
3 sets (+2,5-5kg from last cycle)
5 @ 65%
5 @ 75%
5+ @ 85% (ME-2 / 1 Atemzug oben / Cap at 15 reps)
3 sets
5-8 nordic hamstring curls (work with a partner - slow ecc. + 2sec hold just before weak point then push up off floor)
rest 90sec
Every 3min for 12min (4 sets):
30sec Echo Bike for Max cal (do not sprint - keep it consistent for all sets)
20 DB walking lunges @ challenging weight
Pistol bottom holds (with heels elevation)
5 sets
10 alt. Banded pistols / counterbal. / heels elev.
8 partner palloff press
AMRAP8
20 singleunders
16 db hang pc
10x 5 m shuttle run
6 alt. Devils press
focus on shoulder
back/spine