Every 5 min for 25 min:
10 Cal Echo bike
10 Goblet Squats
10 inverted rows
10 push ups
10 KB-SDLHP
14 Burpees o. DB
14 DB hang Power Cleans
200m run
14 Pull Ups
14 DB Thruster
@2x22,5/15 kg RX
2 min rest after each round
Toes to Rings + DB Bench Press
12 sets
30s on // 30s off
1. ME Boxstep overs
2. ME hor. bar rows
Run
+ 1min rest before start with part B
Row
+ 1min rest before start with part C
Echo Bike
+ 1min rest before start with part C
SkiErg
Every 90s for 15 sets
3 sets (light)
3 slow snatch high pull
3 hang musclesnatches
3 OHS with 3s pause in Bottom
3 sets
2 slow snatch high pull
3 hang powersnatches
2 OHS with 3s pause in Bottom
3 sets
1 slow snatch high pull
3 hang snatches
1 OHS with 3s pause in Bottom
6 sets
3 hang snatches
Practice Ring Muscle-ups for 8-12min:
1. Swing with focus on Hollow position and eyes on toes
2. Big swing with horiz. row (whole body raises in Hollow pos.)
3. Bottom Dip position into backswing (shoulders back - hip and feet forward. look to find Hollow position) --> add. skill work for this on low rings from bottom of dip with feet on floor into Hollow on floor
If all is working well:
Do a Muscle up and work on the most efficient back swing from top position in sets of 1-2.
or
Capacity Work:
5-10 sets of:
X Ring MU
rest 30sec.
- If you accomplished at least 5 sets with only 30sec. of rest you can stick with the reps and aim for 10sets or do 1 more rep if you already did 8-10sets! -
25min EMOM
1. 20/15cal row
2. 12-16 WB @30/20lbs
3. 5-10 C2B + 2-5 Bar MU
4. 30 DU´s + 8-12 alt. DB-Snatches @30/22,5kg
5. rest
For 10-12 min practice T2B for high quality reps
- jump to glide kip
- jump to active arch kip
- get that 1st rep
- connect 2-3 reps
If you are very proficient in T2B do
8-12 sets
3-5 T2B with as less Rest as possible between sets
Amrap12
1 wallwalk + 1 each round
20 Airsquats
30 doubleunders (30s cap)