2 Sets:
- 10 Scapula pull ups
- 20 sec Hollow + Arch Hold
- 10 scapula Push ups + 5 Push ups with 3 sec eccentric
- 4x 3 sec per Position Hanging Hollow/ Arch Hold
(Rest as needed)
Work through progressions:
Basics:
- 10 Kipping Swings (Banded Feedback)
- 3-5 strict Pull ups/ Chest-to-Bar (Banded/ negative)
- 3-5 Kipping Swings with Hip- to-Bar
Kipping pull ups/ C2B:
- 3-5 (per side) Box supported Kipping Pull ups/ chest-to-bar
- x - reps Kipping pull ups/ C2B (Banded)
BMU:
- 3-5 jumping Bar MU
- 3-5 low Bar MU Transition
- x- reps Banded BMU
- x- reps BMU
Advanced:
8-10 Sets/ EMOM 10 min:
X-reps BMU
3 Sets:
- Banded lat pull downs: 15-20
- Prone Scapula Retractions: 15
- SA Plate TGU: 2-3/ Seite
(no Rest)
For 12-15 min practice strict ring muscleups
1. Falsegrip ringrows + Ring top/bottom holds (scale to feet supp. holds)
2. Low Ring transitions + Ring Dip (feet supported if needed)
3. False grip ring pullups
4. neg. ring MU on Low Rings
5. Partner assisted strict ring muscleup
6. Strict Ring Muscleup
For time:
A starts @0:00 B starts @4:00
50/35cal Echo Bike
35 Devils Press @2x22,5/15kg
- 8min cap -
every 90s for 9 sets (13,5 min):
1st 3 sets: 3 pulls + 1 squat clean
2nd 3 sets: 2 pulls + 1 squat clean
3rd 3 sets: 1 pull + 1 squatclean
start with first weight after empty barbell and increas gradually
3 sets of
- 100m crossbody KB carry (50m each side)
- ME Copenhagen plank
- 6-8 holow swimmers
--> rest 30-60s
4 sets of:
6-10 seated single arm DB-press (each side)
rest by feel
6-10 3-point DB-rows (each side)
rest by feel
10min AMRAP of:
10cal row
15 single arm DB-Thruster (right arm)
10cal row
15 single arm DB-Thruster (left arm)
Teams of 2: (timecap 40 min)
Buy in: 800m Run together
Then: 5 rounds each (YGIG per Erg)
18/15 cal Row
15/12 cal Echo Bike
(Partner A Work - Partner B rests Than switch)
Cash out: 800m Run together
3 sets no rest
8-10 single leg hip thruster without weight (3s max contraction at top) / side
16-24 facepulls with 3s hold at peak contraction
Move at moderate intensity (Zone 2)
Running Pyramid
1600m run (hintere Tür)
rest 1 min
800m run (hintere Tür)
rest 1 min
400m run (hintere tür)
rest 1 min
800m run
rest 1 min
1600m run
Pick a pace that you can hold from start to finish with a heartrate below 150.
half kneeling arm rot. (banded: orange/red) 3*3-4/side
Butchers stretch 8*5s active stretch
- Windmill stretch 3*5/side
- Jefferson curls 3*4
- 3 way ankle mobilization 3*30 / leg
- deep split lunge 3*5-8 with 2s pause in bottom position
- elevated pancage 3*5 with 5 s pause in bottom position