A. Steinstoßen / Stone Throw 7 x Max

Steinstoßen / Stone Throw
Steinstoßen / Stone Throw
Steinstoßen / Stone Throw
Steinstoßen / Stone Throw
Steinstoßen / Stone Throw
Steinstoßen / Stone Throw
Steinstoßen / Stone Throw

Stone Throw - 2023 Arnold Strongman Classic: Inspired by one of Switzerland’s traditional Strongman challenges, this event gives each athlete 3 attempts to throw a replica Unspunnen stone into a sandpit for distance. Any throwing method can be used as long as the athlete’s hands are above their waist, their feet are behind the runway board (6m), and no more than 30 seconds expire in the run up to each throw.

https://www.youtube.com/watch?v=tP5-zDQHKtU

B. 5 minute AMRAP of Dumbbell Push Presses, Dumbbell Front Rack Walking Lunge Steps, Dumbbell Farmers Carries, and Dumbbell Head Holds

6 Dumbbell Push Press
6 Dumbbell Front Rack Walking Lunge Step
Dumbbell Farmers Carry
Dumbbell Head Hold

work in congaline
B starts when A is done with Farmers Carry
> same DBs for all exercises
> DB Head hold: 20-30sec.

C. 5 minute AMRAP of Sandbag Over Shoulders, Sandbag Carries, and Weighted Plank Hold On Forearm s

4 Sandbag Over Shoulder
Sandbag Carry
Weighted Plank Hold On Forearm

work in congaline
B starts when A is done with Sandbag carry

A. Every 5 mins for 30 mins

A) 3 rounds of:
200 m run
5/8cal Echo bike

—> run should be done in ca. 40 sec
—> echo bike 20-30 sec

B) 1250/1000 m row

—> scale to be done under 4 min

A. Handstand Hold

Handstand skill practice:

>Wallwalk + Wallfacing Handstand hold
>Kick up into wallfacing handstand and lean away with hips
>Kick up into Handstand and hold
>tuck one knee in at a time
>Press away from wall through your fingers and shoulders
>Spotted free handstand
>Free handstand

Gymnastics strength
3 sets of:
5-8 Bamboo press
8-12 banded external shoulder rotation
8-12 triceps extensions
1 lane inch worms

A. 1 3-Stop Snatch Deadlift + 2 Below Knee Snatch Pulls + 2 Hang Power Snatches 8 Sets

1 3-Stop Snatch Deadlift + 2 Below Knee Snatch Pulls + 2 Hang Power Snatches
1 3-Stop Snatch Deadlift + 2 Below Knee Snatch Pulls + 2 Hang Power Snatches
1 3-Stop Snatch Deadlift + 2 Below Knee Snatch Pulls + 2 Hang Power Snatches
1 3-Stop Snatch Deadlift + 2 Below Knee Snatch Pulls + 2 Hang Power Snatches
1 3-Stop Snatch Deadlift + 2 Below Knee Snatch Pulls + 2 Hang Power Snatches
1 3-Stop Snatch Deadlift + 2 Below Knee Snatch Pulls + 2 Hang Power Snatches
1 3-Stop Snatch Deadlift + 2 Below Knee Snatch Pulls + 2 Hang Power Snatches
1 3-Stop Snatch Deadlift + 2 Below Knee Snatch Pulls + 2 Hang Power Snatches

Start at first weight after empty bar and work up in weight but prioritize form!

B. Gymnastics Holds + Carries

10min AMRAP for Quality
15-45sec. (free standing) HS-hold
15m Single arm DB-OH carry (each arm)
10-20sec. L-Chin over Ring hold (low rings)
15m Single arm DB-OH carry (each arm)

A1. Dumbbell Bulgarian Split Squat 3 x 6-10

6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat

each side

A2. Single Arm Dumbbell Floor Press 3 x 6-10

6-10 Single Arm Dumbbell Floor Press
6-10 Single Arm Dumbbell Floor Press
6-10 Single Arm Dumbbell Floor Press

A3. Kettlebell Gorilla Row 3 x 12-20

12-20 Kettlebell Gorilla Row
12-20 Kettlebell Gorilla Row
12-20 Kettlebell Gorilla Row

B. Accessories

3 sets of:
ME seated banded leg curls (1sec. hold at peak - shoot for 15-25reps)
10 alt. Cossack Squats (BW)
8 short lever copenhagen bridges (each side - 2sec. hold)
8-12 Single arm DB OH-Triceps ext. (each side)
30-60sec. band pull apart hold

A. Endurance

In teams of 3

Amrap12
Partner 1: ME cal standing C2 BIKE DAMPER 10
Partner 2: 250m row
Partner 3 Rest

Rest 3 min

Amrap12
Partner 1: ME cal Skierg DAMPER 10
Partner 2: 200M run
Partner 3 Rest


Switch stations when row/run is completed
Score is calories on C2 Bike and Skierg

B. Accessories

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