Amrap28 with Zone 2 Pace (nosebreathing if possible)
80 cal Echo Bike
60 cal Row
400m run
Rest 2 min
5 sets (regular breathing)
500/450m Row with medium-hard but sustainable pace
Rest 1 min
3 min on/3 min off x8 (43 min)
Echo Bike
-> Maximal haltbare pace für 3 min wählen RPE 9,5
Skill:
-> footwork on plate
-> footwork on bar
-> shoulder circles
-> butterfly on box
-> strict/kipping to butterfly
-> small butterfly
EMOM‘15
1)5-15 T2B
2)10-15 Push ups
3)10-30 sec L-sit
4)10-15 bulgarian ring rows
5)1-3 wall walks
6-8 Lateral Box Step Down
6-8 Lateral Box Step Down
6-8 Lateral Box Step Down
work at ~knee height - scale height or add weight as needed - each leg
30 sec rest btw legs
5-8 Shoulder Press
5-8 Shoulder Press
5-8 Shoulder Press
3 Sets:
8-15 swiss ball crunches
8-12 KB High knee steps (each side)
6-10 short lever Add. Bridges (2sec. hold at top)
5 (wtd.) Box pigeon ecc. (5sec. ecc. - each side)
5-8 Close Grip Bench Press
5-8 Close Grip Bench Press
5-8 Close Grip Bench Press
@RPE 8-9 - ME for last set
8-15 Dual Dumbbell Seated press
8-15 Dual Dumbbell Seated press
8-15 Dual Dumbbell Seated press
work @RPE 8-9 - ME for last set
8-15 Inverted Row
8-15 Inverted Row
8-15 Inverted Row
work @RPE 8-9 - ME for last set
8-15 Dumbbell Zottman Curl
8-15 Dumbbell Zottman Curl
8-15 Dumbbell Zottman Curl
@RPE 8-9
3 rounds of:
10-15sec. Y-W-T hold (each position - weighted if needed)
rest 30sec.
1 Sled Drag
Work up to a max pull without stopping.
Front-Racked Double Kettlebell Walking Lunge
Dual Kettlebell Carry
Double Kettlebell Front-Racked Squat
Rest