In Teams of 3
1 max cal Echo bike
2. 1 round of:
4 wallclimbs
8 Burpeeboxjumps
16 Partner medball passes
3. rest until is needed for the medball passes
Score is cal on Echobike and rounds of 2nd part
Timecap 28 min
A) Concentric Strength
3 sets of:
3 (weighted) Pull ups
3 (weighted) Ring Dips
(1 min Rest between exercises)
B) Eccentric strength:
3 sets of:
3x 10-20 sec negative pull up
3x 10-20 sec negative ring dip
(1 min Rest between exercises)
C) Isometric Strength:
Tabata of:
Chin over bar hold
Ring bottom hold
D) Accessories:
2 sets of:
8-12 reverse fly rotations
8-12 External shoulder rotation
30-60 sec hollow hold
8-12 Dumbbell Bulgarian Split Squat
8-12 Dumbbell Bulgarian Split Squat
8-12 Dumbbell Bulgarian Split Squat
8-12 Dumbbell Bulgarian Split Squat
Work at 1 RIR for all sets. / Reps are for each side / Hold 2xDB´s in Hands / Rest 60sec. btw legs
6-10 Single Arm Kettlebell Push Press
6-10 Single Arm Kettlebell Push Press
6-10 Single Arm Kettlebell Push Press
6-10 Feet Elevated Inverted Barbell Row
6-10 Feet Elevated Inverted Barbell Row
6-10 Feet Elevated Inverted Barbell Row
3 sets
6-10 Ring Body Saw
15-25sec. (abd.) sideplank (each side)
15 banded Facepulls (1sec. hold at peak)