E3MOM‘36
1. Ski erg
2. Echo bike
3. Shuttle Runs
4. Bike erg
Practice Ropeclimbs for 10 min
Then in teams do
Amrap5 Horizontal ropeclimbs
In teams of 3 (kongaline)
4 rounds for time (TC 10)
6 lanes Forward to Backward shuttleruns(6x7,5m)
4 lanes goblet carry
2 lanes Burpee broadjumps
Rest 2 min
60 Situps as fast as you can (TC 5)
6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat
with controlled ecc. and 1 sec. hold in bottom pos.
rest 30-60sec. btw legs
4 sets of:
2min running clock:
60sec. Row
30sec. max Push ups
30sec. max KB-90° carry (10m there and back)
rest 60sec.
4-6 Bar Dip
4-6 Bar Dip
4-6 Bar Dip
Go for a few more reps in total, or slightly more additional weight, still work @RPE 8 to max 9
5-8 Weighted Supinated Pull-Up
5-8 Weighted Supinated Pull-Up
5-8 Weighted Supinated Pull-Up
Go for a few more reps in total, or slightly more additional weight, still work @RPE 8 to max 9
6-12 Dual Dumbbell Seated press
6-12 Dual Dumbbell Seated press
6-12 Dual Dumbbell Seated press
Go for a few more reps in total, or slightly more additional weight, still work @RPE 8 to max 9
5 rounds of:
10 alt. DB-Snatches @30/22,5kg
10 HSPU
40 DU´s
3 sets of:
10-15 bent over Trap-3-raises
10-15 wide ellbow Ring rows
30sec. prone T-hold (wtd.)
rest 30-60sec.
With a 40min running clock:
A: 20min Row for meter
B: 20min Run for meter
- start with either row or run then switch to the other one after 20min -