A1. Dumbbell Walking Lunges 3 x 12-20

12-20 Dumbbell Walking Lunges
12-20 Dumbbell Walking Lunges
12-20 Dumbbell Walking Lunges

A2. Dumbbell Floor Press 3 x 6-10

6-10 Dumbbell Floor Press
6-10 Dumbbell Floor Press
6-10 Dumbbell Floor Press

A3. Ring Row 3 x 8-12

8-12 Ring Row
8-12 Ring Row
8-12 Ring Row

B. Accessories

3 sets of:
20sec. glute bridge hold into 8-12 glute bridges (optional DB on hip)
8-15 single arm DB-OH Triceps ext. (each side)
20-30 seated banded rows (sup.)

A. Warm up (Kipping Pull ups)

2 Sets:
- Scapula Pull ups: 12
- Hollow + Arch Hold: 30 sec each
- Banded Lat pull downs: 15
- Kipping Swings: 12
(Rest as needed)

B. Practice Kipping Pull ups/ Butterfly pull ups

(Progressions will be on the Whiteboard)

C. Gymnastic Finisher

AMRAP 10:
4 strict pull ups (Banded/ feet supported)
6 Push up to downward dog (scale reps/ normal Push ups)
8 Box Jumps + step down (30“/24“)

A. Overhead Squat Mobility

Mobility and activation in the ankle, hip and upper body

A. Echo Bike Intervals

1 - 2 - 3 - 4 - 3 - 2 - 1 min (total: 31 min)

*high effort in each interval (try to Hold your Watt number over intervals)
*1:1 Rest (e.g. Rest 2 min After 2 min work)

A. Hand Over Hand Sled Pull 15-15-15-15-15

Hand Over Hand Sled Pull
Hand Over Hand Sled Pull
Hand Over Hand Sled Pull
Hand Over Hand Sled Pull
Hand Over Hand Sled Pull

> build up weight
> in seated position
> work in Conga Line

B. Log Clean and Press ----

Log Clean and Press
Log Clean and Press
Log Clean and Press
Log Clean and Press
Log Clean and Press

> 1 Clean + 3 Push Presses
> build up weight
> focus on Presses!
> work in Conga Line

C. Sandbag Carry 15-22.5-30-37.5-Max

Sandbag Carry
Sandbag Carry
Sandbag Carry
Sandbag Carry
Sandbag Carry

> increase distance (+7,5m)

A. Gymanstics Capacity

Every 30s do (1-5 reps)
X Muscleups for 5 min (10 sets)

Aim is to hold the number equal over all sets

B. Clean and Jerk 2-2-1-2-2-1

2 Clean and Jerk
2 Clean and Jerk
1 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk
1 Clean and Jerk

Start at 85% and build up. The 2nd wave should start higher than the first wave. NO TNG!

C. Power Clean 5-4-3

5 Power Clean
4 Power Clean
3 Power Clean

Reps are drop and go! Quick setup after each rep!

A. Intervals

8 sets of:
2min on 1min off

1. 15/12cal Echo Bike
then AMRAP of:
"Cindy"
5 pull ups (scale reps or with jumping pull ups or ring rows)
10 push ups (scale reps or to kneeling push ups)
15 air squats

2. AMRAP of:
8 Burpees
12 KB-SDLHP @24/16kg
24 Du´s (max 20sec.)
Scale total reps of Cindy:
4-8-12
3-6-9
Aim for consistent reps over all sets.