A. Farmers Handle Carry 3 x 30 Meters

Farmers Handle Carry
Farmers Handle Carry
Farmers Handle Carry

> find your max. possible weight for 3 sets of 30m carry
> work in congaline

B1. Sled Drag 5 x 10

Sled Drag
Sled Drag
Sled Drag
Sled Drag
Sled Drag

work in congaline
> move slow ("feel your muscles")
> build up weight each set

B2. Prowler Push 5 x 10

Prowler Push
Prowler Push
Prowler Push
Prowler Push
Prowler Push

directly after sled drag
> move fast, like a sprint

C. Barbell Bench Press 3 x 3

3 Barbell Bench Press
3 Barbell Bench Press
3 Barbell Bench Press

do 2 - 3 Warm up sets to find your max possible weight for 3x3 with 2x stops (3sec. hold):
> hold 3sec. @ half way down
> hold 3sec. just above chest
> fast & explosive way up

work with a partner ("Spotter")

A. Triathlon in Teams of 3

For time:
7 km row
400 cal Echo bike
6 km run
TC: 40 min
—> split and switch as needed
—> but everyone has to participate in each discipline

A. Toes to bar

Toes to bar Skill training
- beat swings
- Beat swings against box
- knees to chest
- toes to bar

>capacity workout 4-8sets

5-12 T2B ( scale ROM)
X Double unders
(60-90 sec rest)


Gymnastics strength EMOM‘12
1)20-45 sec torture plank
2)20-45 sec (weighted)active hang
3)20-45 sec abmattet leg raises
4)20-45 sec plate pinch hold

A. Endurance

Every 5 min for 20 min do (4 sets)

50/40 cal row

Into

Every 3 min for 12 min do (4 sets)

30/22 cal row

Into

Every Minute on the Minute for 4 min do (4 sets)

16/12 cal row

Row at a hard but sustainable pace for each part!

B. Accessories

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

A1. Shoulder Press 4 x 5-8

5-8 Shoulder Press
5-8 Shoulder Press
5-8 Shoulder Press
5-8 Shoulder Press

A2. 3-Point Dumbbell Row 4 x 8-10

8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row

B. WOD: 12 EMOM

12 Min EMOM
1. 45 sec row for cals
2. 40 sec ME Ring Rows
3. 12-18 alt. SA DB Hang snatches

A. Back Squat 3 x 3-5

3-5 Back Squat
3-5 Back Squat
3-5 Back Squat

Work at ~RPE8-9 for all sets.
In your rest btw sets (also after the last set) do 20-30 prone banded leg curls (work to your max or very close to it)

B. Shoulder Press 3 x 3-5

3-5 Shoulder Press
3-5 Shoulder Press
3-5 Shoulder Press

Work at ~RPE8-9 for all sets.
In your rest btw sets (also after the last set) do 15-20 banded Facepulls with 1sec. hold at peak

C. Dumbbell Single Leg Deadlift 3 x 5-8

5-8 Dumbbell Single Leg Deadlift
5-8 Dumbbell Single Leg Deadlift
5-8 Dumbbell Single Leg Deadlift

Work at ~RPE8-9 for all sets. Rest 30sec. btw legs.

In your rest btw sets (also after the last set) do 10-20 banded Triceps push downs @20X1 (work to your max or very close to it)