2 Sets
8-12 Falsegrip Ringrows
Rest 45s
2 sets
15-20s top of ring hold
Rest 45s
2 Sets
6-8 Ringdip negatives with 3s bottom hold
or 15-20s bottom ring hold
Rest 45s
2 sets
6-8 low ring transtions
Rest 45s
If strength is sufficient:
2 sets
2-6 false grip ring pullups
Rest 45s
3-5 sets
1-3 (Partner assisted) Strict ring muscleups
Rest by feel
Emom9 for Quality (work max 40s)
1. 2-3 skin the cat (go for max depth)
2. 3-4 wallclimbs
3. 4-5 high catch boxjumps to stepdown
Every 6min for 24min (4 sets):
30/25cal row - should take ~1:30, scale as needed
20 single arm DB Hang Clean and Jerks (22,5/15kg) - scale weight and/or reps
20 alt. goblet rev. lunges (22,5/15kg) - scale weight and/or reps
15 T2B - scale reps and/or ROM (minimum 7)
- work with a partner A starts @0:00 B starts @2:00. Scale as needed to finish sub 4min for each Interval. -
Find a heavy weight work up over 6 Sets:
1 snatchbalance + 3 overheadsquats
Increase weight only of Form is good
Work up over 10 Sets to a heavy weight of
1 snatchdeadlift 3sec Pause @knee +
1 powersnatch 3sec Pause in catch +
1 snatch
3 sets of:
5 close grip Bench Press @31X1
rest by feel
6-10 DB-rom. DL with 3sec. ecc.
rest by feel
5 rounds of:
10 DB-Front Squats
10 Ring rows
10 push ups
n Teams of 4 or 3
start @00:00
Goal: 5 km Ski Erg
while Person A is on the Ski Erg the others are on the EchoBike -> switch after 300m on the Ski
into
AMRAP For remaining time
Goal: accumulate as many cals as possible on the C2Bike
Person A starts on the bike the others do a 200m run together -> u switch after every run
TC 35 min
- find a consistent pace @run as a group and a consistent wattage @Echobike
- Go hard on C2B and Ski Erg
4sets
6-8 sandbag bearhug squats
60sec rest
40m sledpush
60sec rest
Amrap 15 min
In Teams of 3
30 Deadlifts
1 Partner is working on Deadlift while
1 Partner is Holding the sandbag in bearhug
1 Partner got rest
200m KB-carry