Pracitce the Handstandwalk step by step
Walk around a Box; shoulder Raps on the Wall; walk With Support by a Partner —> Redirect the Support until you walk Aline
Try to walk over plates
For quality:
15 min Amrap
5 wallwalks
10 pushups
20 Vups; 20 Russiantwist; 20 situps
25min EMOM
1. 15/12cal Echo Bike
2. 30 DU´s + 15 pull ups
3. 6-10 double KB-Front Squats + 6-10 double KB-STOH @2x24/16kg
4. 15 Burpees
5. rest
- scale cal, weight and reps as needed to be able to finish the 25min without additional scaling during the workout! -
every 90s for 9 sets (13.5min)
Sets 1-3: 2 clean pulls + 1 squat clean
Sets 4-6: 1 clean pull + 1 clean
Sets 7-9: 1 squat clean
start with first or second weight after empty barbelle, work your way up
4 sets of 5 @ RPE9
rest 60-90s
AMRAP6
12 dual KB DL
9 dual KB cleans
6 dual KB FR squats
4 sets of:
6-10 TNG Strict Press
rest by feel
6-8 3-point DB-rows (each side)
rest by feel
5 rounds of:
12cal row
12 push ups
12 DB-walking lunges
In Teams of 2
200 m run together
70 cal EchoBike
400 m run together
50 cal EchoBike
800m run together
50 cal echo Bike
400 m run together
70 cal EchoBike
200 m run
TC 28 min
Build up to a moderate heavy muscle snatch in 8 min (good form!)
--?5x1 @ last weight
All sets go from 90% of your 1RM
3 sets (+2,5-5kg from last cycle)
5 @ 40%
5 @ 50%
5 @ 60%
2 sets
6-10 frontrack bulgarian splitsquats
Rest 45s between legs
Increase weight if you did 10 reps each set last week. Otherwise go for 10 reps with the same weight.
2 sets
30s controlled seal walk
8-12 slider leg curls
- no Rest -
- diagonal stretch progressio
- duck
- ostrich
- tiger
- scorpio
Cooldown:
- athlete