In Teams of 2:
4 rounds:
80 Doubleunders
15 pullups YGIG
400m run
20 wallballs YGIG
Timecap 35min
In 4-6 sets work up to 1 Heavy set of:
3 Bench Press @RPE ~9
Then 2x8 @70-75% of H3
rest 1-2min
3 sets of:
8-10 2'' def. rev. lunges (each side - DB´s in hands)
Rest 30-60sec.
3 iso HSPU (3sec. hold in bottom pos. - scale to neg. only with iso hold, ROM or to (neg.) push ups)
Rest 30-60sec.
4-8 chin ups with 3sec. iso hold at mid range on ecc. (scale to banded or feet supp.)
Rest 30-60sec.
1. 20/15 cal Echo Bike
2. 800m run
3. 20/15 cal Echo Bike
4. 400m run
5. 20/15 cal Echo Bike
6. 200m run
-Choose a moderate pace on the Echo Bike! Try to push the runs!
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
Every 6min for 30min (5 sets):
400m run (hintere Halle Tor)
10 P. Snatches @40/30kg
15 T2B
10 Thrusters @40/30kg
- Scale as needed to finish consistently sub 4:00! -