EMOM 6min:
1. 20 wallballs
2. 25 KB-sumodeadlifhighpulls (16;20)
3. 20 KB-Gobletsquats (16;20)
-3min rest-
EMOM 6min:
1. 14 pullups
2. 16 pushups
3. 200m run
-3min rest-
EMOM 6min:
1. 16 toes to bar
2. 20 DB-cleans (2x15; 2x20)
3 60 Doubleunders
Every 6min for 30min (5 sets):
400m run
20 WB (20/14lbs)
12 DB-P. Cleans @2x22,5/15kg
12 alt. DB-rev. lunges @2x22,5/15kg
8 Burpee over DB´s
- scale distance, weight and reps as needed to stay sub 4:30 consistently! Slightly negative splits would be optimal! -
In teams of 4:
Accumulate as many calories as you can on all ergometers. All work at the same time. Switch every 1:30. Find a consistency pace!
1. Ski erg
2. Echo Bike
3. Rowing erg
4. Concept 2 bike
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
6 sets of:
2min on 3min off
1. 20/15cal row
20 C2B (scale reps as needed to have at least 20sec. for DB-Thrusters)
max DB-Thrusters @2x22,5/15kg in remaining time
2. AMRAP of:
4 Devils press @2x22,5/15kg
8 alt. pistols
12 push ups
- do not pace this one! Go for the max number of reps you can possibly get in the first set of each interval and try to maintain that score to the best of your abilities. -