15 min to Work on your Ring Muscle up:
1. falsegrip ringrow +
10sec. Dip bottom/ top hold
2. falsegrip ringrow + fast transition
+ feet supported dip
3. falsegrip ringrow + top hold + transition
+ feet supported dip
4. Ring Muscle up
AMRAP 15 in team of 2
- Partner A: 8 HSPU while Partner B holds hollow on bar, then switch
- 10 partner ball crunches each
- 10 alternating push ups
- 5 synchro
-->rest 30s after every round
3 sets of:
6 Back Squats with 4sec. ecc. @1-2RIR
rest 2-3min
3 sets of:
6-10 DB-Bench Press @21X2
rest 60sec.
6-8 3-point DB-rows (each side - small split stance)
rest 60sec.
3 sets of:
20-30sec. iso glute bridge hold into 8-12 glute bridges (use DB on hip for additional load - use your glutes!)
rest 30sec.
8-12 stick/banded crunches
rest 30sec.
out of rack, 4 sets of:
- 1 snatch balance + 3 OHS @ RPE8
--> rest 60-90s
4 sets of 4 reps @RPE9
rest 90s
passive elbow
AMRAP5
- 5 muscle snatches
- 5 OHS
- 10 hollow body rocks
empty barbell
3 sets of:
5-8 Bulg. split squats @31X1 (DB´s in hands)
rest 30-45sec. btw legs
4 sets of:
2min on 1min off
AMRAP of:
8cal Echo Bike
12 low hang DB-Snatches (6 each side)
For time work as far up as possible
400m run
400m row
400m run
800m row
400m run
1200m row
400m run
1600m row
.
.
.
3 sets no rest
15-20 single leg prone banded legcurls/side
15-20 facepulls with 1s hold at peak contraction
Every 8 min for 32 min
(start at different stations with a bigger class)
1. 1500m/1350m skierg
2. 1500m/1350m row
3. 3000m/2700m Concept 2 Bike
4. 1000m run (800m + 200m)
(Keep your heartrate below 150 all the time! If available use a heart rate monitor / if needed scale distance to stay in this zone/ there should be at least 1-2 min rest)
- 3*5/side heel in room
- 2*4/side CHRS // pale and rales
- 3*6 deep elevated Lunge (5s pause in stretch) [weighted BB]
- 3*6 elevated pancake (5s pause in stretch) [weighted plate]
- table tops
- 3*45s butchers stretch
- ext. cat cow