EMOM 9 Min:
1. accumulate 15-20 Kipping Swings
2. 15-20 sec laying feet taps (on Wall) + 15-20 sec seated straight leg lifts
3. 15-25 sec L-Hang Hold/ Knee Raises Hold + legs up
15 min Practice:
- Kipping Swings (Hollow/ Arch)
- strict knee raises/ t2b
- Kipping knee Raises
- Kipping leg Raises
- Jump from Hollow to Arch in single T2B
- multiple T2B (Less reps- More sets)
*in resting Time: practice 40-60 sek Double Unders
—> choose your reps individually per progression
Advanced: (8-10 sets)
x-unbroken T2B
(30 sec rest)
x-unbroken DU
(30 sec rest)
3 sets:
- 20-30 sek. Hollow Hold
(10 sec rest)
- 20-30 sec Arch Hold
(10 sec rest)
- 15-20 Hollow Rocks
(10 sec rest)
- 15-20 Arch Rocks
(30 sec rest)
3 sets of:
3 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. -
3 sets of:
12 Face Pulls (1sec. hold at peak)
12 scap push ups
30sec. pull apart hold
rest 30-60sec.
8 min to work your way through following complex:
- 1 jerk dip (2s hold)
- 1 dip n drive
- 1 Split jerl (2s in split)
- 1 SJ
start witch empty barbell and add weight as needed (technical exercise --> small increments and light weight)
rest 45-60s btw sets
4 sets of 5 heavy reps
rest 90s
AMRAP5
5 cleans (40/35kg)
5 STOH
10 OH rev. lunges
3 sets of:
8-10 lateral Box step ups (KB in goblet pos. - each side)
rest by feel
6-10 single arm KB-press (each side)
rest by feel
16-20 Gorilla rows
rest by feel
5 sets of:
8 DB-DL
8 DB H.P. Cleans
8 DB-Front Squats
8 DB-Push Press
rest 1min btw sets
Teams of 2:
3 Rounds for Time: (TC 40 min)
70/60/50 cal Echo Bike (MM/MF/FF)
80/70/60 cal Row
800 m Run together
> Split as needed on the Ergs - First Numbers of Cals for Team MM/ second MF/ third FF!
> fast run together
3 sets no rest
20-30 prone banded legcurls
10-15 banded pull aparts
AMRAP28
@ Zone 2 intensitiy (HR below 150)
800m run
500m / 450m row
(Keep your heartrate below 150 all the time! If available use a heart rate monitor)
10-12 mins to
- learn movement or
- adv. Max out TGU
Then accumulate 20 reps in total in sets of 1-2/side
Rest as needed after both sides
- PvC lift offs 3×5 + 5s iso (floor and ceiling facing)
- ext. Cat cow
- hero stretch
- diagonal stretch