3 Tire Flip
3 Tire Flip
4 Tire Flip
4 Tire Flip
4 Tire Flip
Yoke Walk
Yoke Walk
Yoke Walk
Yoke Walk
Farmers Walk
Hanging Knee Raise
Pinch-Grip Hold
500/450 m row @moderate
30 sec rest
200/150 m sprint
1 min rest
1000/900 m row
30 sec rest
200/150 m sprint
2 min rest
1500/1350 m row
30 sec rest
200/150 m sprint
3 min rest
2000/1800 m row
30 sec rest
200/150 m sprint
TC:40 min
Skill:
-> practice footwork
+standing up
-> jump to the rope and tuck up
+ footwork
+pull yourself up
-> ropeclimb
Strength: 3 sets of:
8-12 strict T2B
8-12 Commando pull ups
8-12 plate raises
8-12 wtd. push ups
-rest as needed-
Wear long socks or knee sleeves!
Amrap40 (Zone 2 Intensity)
15/12 cal Echo Bike
20-30 Banded pullaparts with 1s hold at chest
15/12 cal Echo Bike
20-30 scalupa pushups with 1s hold at top
15/12 cal Echo Bike
20-30 alt. Bodyweight SL rom. DL with 1s pause
15/12cal Echo Bike
20-30 Alt. Bodyweight Cossack Squats
Move with high quality and medium intensity. You should have a good sweat but always be able to talk while Biking!
6-8 Romanian Deadlift
6-8 Romanian Deadlift
6-8 Romanian Deadlift
6-10 Dumbbell Floor Press
6-10 Dumbbell Floor Press
6-10 Dumbbell Floor Press
8-12 Ring Row
8-12 Ring Row
8-12 Ring Row
3 sets of:
20-40sec. split squat hold
15 band pull aparts into 30sec. miniband pull apart hold
6-8 sideplank rot. (each side)
ME banded Triceps push downs (shoot for 15-25reps)
3-5 Barbell Bench Press
3-5 Barbell Bench Press
3-5 Barbell Bench Press
Work at ~RPE8-9 for all sets.
In your rest btw sets do 8-12 Blackburns
10-16 Alternating Front-Racked Barbell Reverse Lunge
10-16 Alternating Front-Racked Barbell Reverse Lunge
10-16 Alternating Front-Racked Barbell Reverse Lunge
8-12 3-Point Dumbbell Row
8-12 3-Point Dumbbell Row
8-12 3-Point Dumbbell Row
Reps are per side