In 10-12 min work on kipping HSPU in sets of 2-3*
- start with small ROM to get train an efficient kip
- increase ROM as low as possible
- if strength or HS Skill is insuficient work on those components with 2-3 negative HSPU or 1 wallclimb + 4-8 Pike pushups
* after each set of HSPU work 30s on Doubleunders
4 sets
6-12 (Parallette pushups)
8-10 Scapula pushups (2s hold at top)
10s protraction hold
rest 60s
6-10 (banded) pullups
8-10 scapula pullups (2s hold at top)
10s active hang
rest 60s
Team workout:
In Teams of 2:
AMRAP 30:
6 Burpee over DB
9 Toes to Bar
12 Wall Balls
15 DB snatches
400m run
Every 6 min for 30 min do (5 sets)
200m run
16 wallballs (20/14)
12 T2B
8 alt. SA DB devils presses (22,5/15)
4 wallwalks
Finish the first set sub 4 min and stay consistent!
Scale Run in distance to finish sub 1 min
Scale wallballs in weight
Scale T2B in height/reps down to 8
Scale devils press in weight
Scale wallwalks in height down to 2