Primer HSPU + Pistols

3 rounds of:
- 20 sec wallfacing HS Hold
- 5/side Single leg skater squats @22X1
- 6 Pike Box HSPU @31X1
(60 sec rest)

(Kipping) HSPU + Pistols (progr.)

5 Sets: (15 min Timeframe)

1) 4-6 Kipping HSPU @2-3 sec eccentric / 3-5 strict HSPU / 6-8 Pike Box HSPU + work on headstand at wall
(Rest as needed)

2) 4-6/side Pistols @21X1 (heel elevated / with Support of Rings or plates in Front/ Box step down or skater squat)
(Rest as needed)

Shoulder strength

3 Sets:
- 30 sek. Dbl DB OH z-Press Hold
- 10 Alt. Single arm eccentric Ring row
(30 sek Rest)

Intervals

Every 6 min for 30 min ( 5 sets) do

500/450m row (sub 2:00)
30 wallballs (20/14)
10 alt. SA devils presses (22,5/15)

Scale so that you are able to finish sub 4:30 in the 1st set!

Clean Complex

Every 90s for 9 sets(13.5min):
first 3 sets
- 2 clean pulls + 1 squat clean
second 3 sets
- 1 clean pulls + 1 squat clean
last 3 sets
- 1 squat clean

Push press & Split Jerk

EMOM8
- 1 Push press + 1 Split Jerk

start with 1st weight after empty barbell, increase after every set
small weight increments, focus on technique
max RPE8

Acc.

3 sets of:
- 12 OH walking lunges (Barbell, max 40/30kg)
- 20 banded leg curls
- 12 V ups

Upper Body Strength

4 sets of:
5 close grip Bench Press with 3sec. ecc.
rest by feel
6-10 ring rows
rest by feel

WOD

12min AMRAP of:
6 DB-Thrusters
9cal row
30m Farmers walk (2x15m)

Long duration Intervals

2x15 min for Calories:
(3 Min Rest btw sets)

1. Echo Bike
—> every 3 Min: 200m Run (Start with the run)

2. Row or Ski
—> every 3 Min: 200m Run (Start with the run)


*moderate sustainable pace on the Ergs
*fast 200m run

Aerobic Capacity

35 min Echo Bike @ medium pace (Zone 2)*

*Every 5 min starting at 0.00 do 400m run @ medium pace (Zone 2)

Keep your heartrate below 150 all the time. Use heartrate monitor if possible.

Dragron Squat Progression

- Laying Dragon leg lifts 3 sets of 8-12 reps (opt.: over DB/Yoga Block)
- Curtsey lunges 3 sets of 6-8 reps (loaded in goblet or farmer)
- Box stability in end range of DS 3 sets of 30s per side
- Box Curtsey Lunges 3 * 6-8
- Optional: dragon eccentric

rest as needed inbetween sets/sides

Leg stability

quater squats with focus on leg axis
- additional rubber bands
- wobble board
- wobble ball leg curls

Upper body mobility flow

flow along as we mobilize our upper body
(especially the extension of the spine is trained)