Front Rack Hold
Front Rack Hold
Front Rack Hold
Farmers Walk
12 Russian Kettlebell Swing
6 Dumbbell Box Step-Over
3 Single Arm Dumbbell Shoulder to Overhead
Rest
Farmers Carry (together with 2xKBs)
KB swings (synchr.)
Box step over (YGIG)
S2OH (YGIG)
KB: same weight for both exercises
DB: same weight for both exercises
Every 2 min work on these skills for 20 min:
1. Kipping HSPU
2. GHD Sit ups
3. Rope Climbs
4. Double unders
Core Finisher:
20 rounds of Tabata (10 min)
1. Russian twist
2. Arch hold
3. Pike leg lifts
4. Hollow hold
4 km run (done in 400 m laps)
—> after every lap 7-15 sec all out sprint on echo bike
—> Then rest 1 min
TC: 37 min
—> run the fastest pace that you can sustain
25min EMOM
1. 45sec. Bike for cals
2. 12-16 alt. DB-Snatches
3. 6-10 push ups + 6-10 Single arm Front Squats
4. 45sec. Farmers walk (15m there and back)
5. rest
AMRAP35 @ Moderate Pace (Focus on movement quality and breathing patterns)
400m Run
20/16 calories Row
10 Burpee Boxjumps (24/20")
5 DB box stepovers (2×22,5/2×15)
You should be able to have talk while doing this workout in terms of intensity. No short and fast breathing.
3 sets of:
5-10 DB-Bench Press @21X1
into ME banded Triceps push downs
rest 60sec.
4-6 (wtd.) Chin ups
into 6-12 Ring rows
into 30sec. pull apart hold
rest 60sec.
10min EMOM
1. 45sec. Echo Bike
2. 12-20 DB-walking lunges