A. Bar muscle up

BMU skill:
Medball Drill
Kipping swings
+into chair position
+hips to bar
Banded Barbell MU

OR

BMU Capacity 3-5 sets:
X BMU
30 Double under
5-10 T2B
90 sec Rest


Core Tabata: 8 sets
20 sec on 10 sec off
>Hollow Hold/torture plank
>Arch hold

Grip Tabata: 8 sets
> (weighted) Hang
> DB Head grip

A. Rowing intervals

4 sets of:
1000 m row
-1 min Rest-
500 m row
-1 min Rest-
250 m row
-2min Rest-

TC:40 min

Warm Up (5min)

3 Teams: 3 Rounds
A Carry 15m + 3 Burpees
B Wall Sit hold
C rest

A. Sandbag onto Box 7 x 2

2 Sandbag onto Box
2 Sandbag onto Box
2 Sandbag onto Box
2 Sandbag onto Box
2 Sandbag onto Box
2 Sandbag onto Box
2 Sandbag onto Box

work in Congaline
> work on your technique if this movement is new to you
> build up weight
> increase hight of your box if the heavier sandbag is too heavy for you

B. Shoulder Press 3 Sets

Shoulder Press
Shoulder Press
Shoulder Press

Press Complex with Barbell:
3 strict press
3 push press
3 push jerks

A. Endurance

500m row
Rest 30s
500m row
Rest 60s
500m row
Rest 90s
500m row
Rest 120s
500m row

Rest 5 min

400m run
Rest 30s
400m run
Rest 60s
400m run
Rest 90s
400m run
Rest 120s
400m run

Goal of the workout is to start rather slow and with increasing rest times you should be able to go a little faster in each interval!

B. Accessories

3 sets no rest
12-15 Blackburns
12-15s Starplank each side
30s ME prone banded legcurls (blue band)

A1. Seated Single Arm Dumbbell Strict Press 4 x 5-10

5-10 Seated Single Arm Dumbbell Strict Press
5-10 Seated Single Arm Dumbbell Strict Press
5-10 Seated Single Arm Dumbbell Strict Press
5-10 Seated Single Arm Dumbbell Strict Press

A2. Single Arm Kettlebell Chinese Row 4 x 5-10

5-10 Single Arm Kettlebell Chinese Row
5-10 Single Arm Kettlebell Chinese Row
5-10 Single Arm Kettlebell Chinese Row
5-10 Single Arm Kettlebell Chinese Row

B. MetCon

8 rounds of:
8 alt. shoulder taps
8 Goblet Squats
30m Farmers walk (15m there and back)
- 12min cap -
Scale shoulder taps to elev. hands on bench.

A. Strength

3 sets of:
20sec. iso pre fatigue at mid range into 6-8 Bulg. Split Squats
Work at RPE8-9 for all sets (for the reps - iso hold can be harder or not)
Use 2 DB´s and rest 60sec. btw legs.

B. Strength Endurance MetCon

3 rounds of:
30sec. ME Push ups
30sec. ME alt. double DB-P. Press
rest 30sec.
30sec. ME strict Pull ups/Ring Rows
30sec. ME double DB-H.P. Cleans
rest 30sec.