1 Yoke Walk
X Dumbbell Muscle Snatch
X Dumbbell Muscle Snatch
X Dumbbell Muscle Snatch
Sandbag Carry
Sandbag Carry
Sandbag Carry
X Ball Slam
X Ball Slam
X Ball Slam
Rest
Rest
Rest
2,3 km easy jog
-rest 2 min-
6-8x 400 m run (TC: 20 min)
-rest 1 min after each lap-
800 m easy cool Down jog
1 set
2000m row
Rest 1 min
Into
2 sets
1000m row
Rest 1 min
Into
4 sets
500m row
Rest 1 min
Pick a pace for each Part where you can sustain it over all intervals of the same length.
Progression:
Hanging knee raises
Dragon flys
Tucked front lever
Advanced tucked front lever
Upside down deadlifts
Frog front lever
Pike to straddle front lever
Strength : 3 sets of
ME L-sit hold
Into
ME hollow hold
-Rest 30 sec-
8-15 lat pull downs
15-30 band pull aparts
-rest 30 sec-
6-8 Landmine Shoulder Press
6-8 Landmine Shoulder Press
6-8 Landmine Shoulder Press
controlled eccentric
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
Row
Wall Ball Shots
Russian Kettlebell Swing
With a 45min running clock:
A: 5min Row for meter
B: 5min Run for meter
C: 5min Bike for cals
- start with either row, Bike or run then switch to the next one after 5min -