For time
4 rounds of:
10 alt. Devilpresses (22,5kg/ 17,5kg)
15 pullups
20 gobletsquats (22,5kg/ 17,5 kg)
25 pushups
400m run
Tc: 30min
3 sets of:
4 Deadlifts with 3sec. iso hold just below knee on ecc. (no TNG) @ ~RPE 9
rest 1 min
6-12 Ring Push ups @21X1 (shoot for great ROM and ext. rot. at top) - scale ROM or elev. Hands if you do not have at least 5 regular push ups
rest 1 min
3 sets
8-12 Gorilla rows (each side - wide ellbow)
rest 90sec.
- go for more reps than last week in the same rep range. If you already did 12 reps for all sets increase weight. -
Acc. 100 prone banded leg curls
6 sets of:
5min on/ 2min off:
400m run (max. 2min)
250/200m row (max. 1min)
In remaining time max cal Echo Bike
4 sets with 30s between exercises
30s trapbar deadlifts
30s gobletsquats
30s pushups
30s ringrows
Bike Intervals as Konga line
8 sets
10/7 cal AFAP