A. E3MOM‘36

1. 500/400 m run
2. 500/400 m row

A1. Dumbbell Walking Lunges 3 x 12-20

12-20 Dumbbell Walking Lunges
12-20 Dumbbell Walking Lunges
12-20 Dumbbell Walking Lunges

rest 30-60sec.

A2. Supinated Pull-Up 3 x 5-10

5-10 Supinated Pull-Up
5-10 Supinated Pull-Up
5-10 Supinated Pull-Up

rest 30-60sec.

B. Intervals

Every 2min for 8-10min (4-5 sets):
30sec. Echo Bike Sprint

A. Strength

Practice Ropeclimp variations

3 sets
10-15s Bottom pushup hold + 8-12 pushups

B. Team workout

In teams of 4

Amrap8

2 Partner both do synchro 10 alt. Stepups / 10 squats (with medball)

While the others hold plank / high plank

A. Gymnastics Intervals

5 sets
90sec. on / 60sec. off
30sec. Echo Bike for cals
4-15 HSPU
ME DU´s in remaining time

B. Barbell Cycling

4 sets of:
30sec. ME C+J @ 50-60% of 1RM
rest 60sec.
Switch between TNG and DNG btw rounds.

C. Accessories

3 sets of:
8-15 supine double KB skull crusher on bench
12-15 banded TKEs with 1s hold each leg
12-15 banded facepulls (red/blue) with 3s hold
8-15 banded abductions / side

A. Front Rack Front Foot Elevated Split Squat 3 x 6-10

6-10 Front Rack Front Foot Elevated Split Squat
6-10 Front Rack Front Foot Elevated Split Squat
6-10 Front Rack Front Foot Elevated Split Squat

rest 60sec. btw legs. Use 2 KBs in FR Position. Elevate Frontfoot with 4" (2 Blue plates)
Work at RPE 8-9 all sets

B1. Dumbbell Floor Press 3 x 8-12

8-12 Dumbbell Floor Press
8-12 Dumbbell Floor Press
8-12 Dumbbell Floor Press

@RPE 8-9 for all sets - ME for last set / 1s hold at Bottom position

B2. Ring Pull-Up 3 x 4-8

4-8 Ring Pull-Up
4-8 Ring Pull-Up
4-8 Ring Pull-Up

@RPE 8-9 for all sets - ME for last set / Use weight if needed

C. Accessories

3 sets of:
6-15 Hanging Ring Leg curls
YGIG per set