A. Team workout

Amrap 10:

2 wallclimbs syncro
4 Burpees YGIG
8 gobletsquats syncro
16 wallballs split as needed

3 min rest

For time:
3 rounds
8 DB-shoulder to overhead syncro
16 pullups split as needed
32 DB-lunges (16-16)
64 cal Echo bike split as needed

20 min Timecap

A. Toes to bar

Toes to bar Skill training
- beat swings
- Beat swings against box
- knees to chest
- toes to bar

>capacity workout 4-8sets

5-12 T2B ( scale ROM)
X Double unders
(60-90 sec rest)


Gymnastics strength EMOM‘12
1)20-45 sec torture plank
2)20-45 sec (weighted)active hang
3)20-45 sec abmattet leg raises
4)20-45 sec plate pinch hold

A. Funktional Endurance

Amrap‘10 in teams of 2:
Sled pull +push YGIG

(Rest 2 min)

Amrap‘10:
200/150 m Row
20 m weighted Walking lunges
4 Burpees over rower

(Rest 2 min)

Amrap’10:
400 m run
(Rest 30 sec)

A. Pause Front Squat 3 x 3-5

3-5 Pause Front Squat
3-5 Pause Front Squat
3-5 Pause Front Squat

3sec. pause in bottom position.
While doing 3 miutes rest do 15-25 band pull aparts (orange band)
work @ RPE 8-9 for the squats

B1. Dumbbell Floor Press 3 x 6-10

6-10 Dumbbell Floor Press
6-10 Dumbbell Floor Press
6-10 Dumbbell Floor Press

Controlled eccentric and 1sec. hold at bottom position.

B2. Weighted Ring Pull-Up 3 x 5-8

5-8 Weighted Ring Pull-Up
5-8 Weighted Ring Pull-Up
5-8 Weighted Ring Pull-Up

Scale 2-3 negatives with 5-15sec. ecc. / Feet assisted Pull ups