BMU skill:
Jumping BMU
Kipping swings
+into chair position
+hips to bar
Banded Barbell MU
Barbell MU on box
BMU Capacity 3-5 sets:
X BMU/ sc. jumping BMU
30 Double under
5-10 T2B
90 sec Rest
Grip Tabata: 10 sets
> (weighted) Hang
> DB Head grip
3 Turkish Get-Up
2 Turkish Get-Up
1 Turkish Get-Up
1 Turkish Get-Up
1 Turkish Get-Up
with KB
try to increase weight each set
Sandbag Carry
Person A: 1 Round
Person B: Plank Hold
Person C: rest
(work synchr. if you are more than 3 people)
Rest
6 Double Kettlebell Push Press
Front-Racked Double Kettlebell Walking Lunge Step
Farmers Walk
Person A: 1 Round
Person B: Wall Sit hold
Person C: rest
(work synchr. if you are more than 3 people)
400 m run (sub 2 min) (together)
1 min row for cals
1 min Ski for cals
1 min bike erg for cals
-> rotate on the ergs until everyone has been on all three
Score: accumulated calories
6-10 Dumbbell Reverse Lunges
6-10 Dumbbell Reverse Lunges
6-10 Dumbbell Reverse Lunges
rest 30sec. after one leg
3 sets of:
60sec. @moderate/hard pace
rest 60sec.
20sec. all out sprint
rest 2min
5 Back Squat
5 Back Squat
5 Back Squat
with controlled eccentric
5-10 Parallette Push-Up
5-10 Parallette Push-Up
5-10 Parallette Push-Up
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
3 sets of:
20-30sec. Front Foot elev. Split Squat hold (each side)
15 band pull aparts (1sec. hold)
10-20 seated banded leg curls (1sec. hold)
8-12 BB-OH Triceps ext.
6-10 hanging knee raises
3 sets of:
3 negative HSPU with 5-10sec. ecc.
6-10 seated DB-strict Press
rest 60sec.
6-10 sup. bent over BB-rows
ME Ring Rows
rest 60sec.
Every 3min for 12min (4 sets):
15/12cal Echo Bike
10-16 "heavy" walking lunges
10-20 jumping squats
Amrap45
1000/900m row (regular damper setting)
800m run
500/450m row (Damper on 10)
400m Medball run (20/14)
Go with a sustainable pace!