12 min to work on Bar MU
1. If you do NOT have C2B pull ups:
- work on kipping pull ups/C2B or kipping movement (arch and hollow) if you do not have the strength yet.
- also work on neg. pull ups and/or inverted bar row if you are lagging strength
- also work on jumping Bar MU and the transition around the bar (you can even work on a low rack bar)
2. If you DO have C2B pull ups:
- work on jumping Bar MU and the transition around the bar
- work on increasing the height of the C2B-->belly to bar-->hip to bar
- band assisted MU
- partner assisted MU
- accumulate MU
For time:
40 KB-SDLHP @24/16kg
40 push ups - scale reps (minimum 20) and/or to elev. hands
40 alt. Goblet rev. lunges @24/16kg
40 single arm KB-Push Press @24/16kg
- 10min cap -
8 Sets alt.
3 min on / 2 min off
1. 35/31 cals row
200 m run
2. 27/23cals bike
ME shuttle runs
- go sub 1:50 for the ergs
- go hard on the ergs but try to hold on for the same cals on every set
Every 8min for 32min (4 sets):
400m (Tor hintere Halle) run
15 strict HSPU
15/12cal Echo Bike
15 C2B
15/12cal Echo Bike
15 OHS @40/30kg
- scale reps as needed to finish sub 5:30 consistently -
T2B SKILL + 20s swimming
2-5 Strict chinups banded/feet supported
Alt. With
8-10 Gobletsquats
In 2 big teams
4 sets
1 min on
1 min off
Garbage Ball (+ Übung vor dem werfen)