In Teams of 2
5 mins at Zone 2
P1) Bike
P2) Row
Rest 1min
P1)
2x
3min 8-9RPE row
3min 7RPE row
Rest 1
P2) Same on Bike, then switch
5min at Zone 2
P1) Row
P2) Bike
10-14 Jahre
Double DB FS / Ring pullup hold swings
15-18 Jahre
Backsquats / ringpullups / negatives / holds
10-14 Jahre
In teams of 2 amrap10 (YGIG per movement)
2 rounds farmers walk
10 Rack pushups
15-18 Jahre
3 rounds for time
2 rounds SA farmers walk
20 Russian KBS
10 burpees over KB
Every 90s for 6 sets
1 snatch balance
Every 2 min for 6 sets
1 behind the neck splitjerk
1 overheadsquat (3s hold)
Reverse Tabata RKC plank
4 sets
5 zercher Jefferson curls with 3s ecc + 3s hold
10 alt. standing wallreferenced leg lifts with 2s hold on top
Rest 60s
1 Set
Accumulate 14 Turkish Getups with increasing weights if possible after both sides
5 rounds for time
10 T2B
10 alt. SA Devils presses (22,5/15)
FBL Test 4:
4 rounds of:
YGIG per round (MF:MF)
A: 60 DU´s B: 20/15cal Row
B: 60 DU´s A: 20/15cal Row
20 sync. single arm KB-Thrusters @24/16kg
- 2 rounds for each MF pair -
(15min cap)
rest 5min
15min AMRAP of:
10/8cal Echo Bike (sync.)
5-10m HS-walk (YGIG)
10/8cal Echo Bike (sync.)
2-6 Bar MU (YGIG)