SkiErg
Row
Run
Echo Bike
9 sets of:
2min on 1min off (alt. sets of 1. + 2. + 3.)
200m run
8 DB-Thrusters (2x22,5/15kg)
then ME for the remaining time:
1. C2B
2. KB-SDLHP (32/24kg)
3. Du‘s or Su‘s
scale run to sub 50sec!
5-8 Backrack Reverse Lunges
5-8 Backrack Reverse Lunges
5-8 Backrack Reverse Lunges
5-8 Backrack Reverse Lunges
30 sec. rest btw. legs
Single Arm Dumbbell Push Press
Goblet Squat
Dumbbell Alternating Power Clean
Alternating Dumbbell Box Step-Up
Forwärtsrolle / handstand Abrollen/ Flugrolle
+
Ringe hangeln / Ring pullups
In teams
Amrap12
10 feet elevated shoulder taps
10 "Mat" Jump overs
10 "Mat" Flips
Every 90s for 15 sets
3 sets (light)
4 Frontsquats with 2s pause in bottom
4 Strict presses with 2s pause on top
3 sets
3 Frontsquats with 2s pause in bottom
3 pushpresses with 2s pause in dip
3 sets
2 Frontsquats
2 splitjerks
6 sets
1 Frontsquat
1 splitjerk
3 sets
12-16 Landmine strict press per side
Rest 60s after both sides
12-16 Horizontal Bar rows
Rest 60s
In teams of 2
Amrap12 (YGIG per movement)
7-10/5-8cal Echo Bike
6-10 SA DB FS (1x22,5/15 | 5 each side)
6-10 V-ups/Tuckups
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! -
Every 6 min for 24 min do
20 DUs
12 Hang PC (50/35)
20 DUs
8 FS
20 DUs
12 STOH
20 DUs
8 Thruster