15 min to work through:
- tripod position
- ecc. into tripd (ROM)
- slow single (ROM)
- multpiles
--> 20-30s hollow hold (opt. weighted)
advanced:
go through technique (no ROM scaling) once and then:
capacity: 5 sets of
X reps kip. HSPU + 30s of weighted hollow hold
30s rest
EMOM12 for quality:
- 4-8 strict HSPU (sc.: ROM, pike push up on Box or floor, 20s HS hold)
- 6-8 stric pull ups (sc.: baned; feet supported)
- 8-12 ring rows (difficult angle)
- 12 V ups (20s hollow hold)
With a 30min running clock:
Run at a consistent aerobic pace.
- every 400m Echo Bike for 10-20sec. all out! -
Work with a partner on one Bike. Choose Bike sprint time accordingly, to be able to keep the same all out pace for all sets!
every 90s for 9 sets (13,5min):
1st 3 sets: 3 clean pulls + 1 power clean + 1 push press or push jerk
2nd 3 sets: 2 clean pulls + 1 squat clean + 1 push press or push jerk
3rd 3 sets: 1 clean pull + 1 squat clean
3 sets of:
- 30s weighted hollow hold
- 20 OH rev. lunges (in total)
- 10 KB Z press
--> rest 60s
5 sets of:
5 Deadlifts with 4sec. ecc.
rest ~2min
5 sets of:
8 russ. KBS
12 single arm DB-Push Press (6 each arm)
16 air squats
rest 1min
4x 5min EMOM (26min)
use 2 different ERGS (row, echo bike, ski erg, bike erg)
1) EMOM
10sec on, 50sec off
20sec on, 40sec off
30sec on, 30sec off
40sec on, 20sec 0ff
50sec on, 10sec off
2 mins rest
2) EMOM
50sec on, 10sec off
40sec on, 20sec 0ff
30sec on, 30sec off
20sec on, 40sec off
10sec on, 50sec off
2 mins rest
use different erg for 3) and 4) EMOM!
3) EMOM
same as 1)
2min rest
4) EMOM
same as 2)
3 sets no rest
20 Single leg prone legcurls each side
10-12 blackburns
3 sets (35 min/ Zone 2)
5:00 Echo Bike for miles/meters
1:00 rest
5:00 Row for Meters
(Strokes per minute 20 / 24 / 28)
1:00 rest
Go for different stroke rates on the rower in round 1/2/3.
1.) Bounce + catch --> deep catch --> jab + deep catch
2.) Foot bounce --> drop, bounce and catch --> multiple bounces
3.) Quadruple alt. drop and cathc --> + forward movement --> opt. + lizard motion
- wall supported bridge progression
- scorpio locomotion
- spinal waves
- spinal CARs
in teams of 2:
- one legged ball throw (regular --> behind the bag, around the leg, with floor bounce)
- opt. two legged in semi-squat