For time
5 rounds
10 alt. Devilpresses
10 pullups
20 wallballs
20 toes to bar
400 m run
Timecap 30min
3 sets of:
3-6 (wtd.) Cluster Pull ups (with 15-20s rest between reps @2-4RM)
(scale with 2-4 neg. Clusters with 5-10sec ecc, cluster iso holds for 5-10sec. - or feet supp. Iso hold)
Rest 60sec
2-4 Cluster strict HSPU with 3-5sec. ecc. (15-20sec. btw. reps)
(scale with 2-4 neg. Clusters with 5-10sec ecc or 3 cluster sets of: 1 wall walk + 3-5 DB-strict press)
Rest 60sec
3 sets of:
1min max cal Echo Bike
1min max single arm KB-Push Press @24/16kg
1min max air squats
rest 1min
alt. E2MOM row and run (8 sets total/ 4 for each)
- start with the row -> every row starts with 20 sec sprints than go for calories @ moderate pace that u can hold for every set
- have a look on your strokerate and try to keep it consistent on the moderate pace while trying to hold the cals on every set
- 200 m run (sub 1:00 min) scale as needed
4 min rest
alt. E2MOM bike and run (8 sets total/ 4 for each)
- start with the bike -> every bike starts with 15 sec sprints than find a moderate wattage u can hold for the rest of the 2 min and for every following set, try to hold your calories either
- 200m run (sub 1:00min) scale as needed
3 sets of:
1 Push Press @last weeks weight
Rest ~2min
6 sets of:
P. Clean + Clean + Split Jerk
Start @2nd weight after empty bar and work up by feel (no fails - max 90%)
"Bar-Amanda"
9-7-5 of:
Bar MU
Squat Snatch @60/42,5kg
- 10min cap -
Ropeclimbs + Handstand to forward roll
Goblet Squats with Coaches Tempo with medball
In teams of 3-4 do sprint relays with Medball