A1. Heel Elevated Goblet Squats 4 x 8-10

8-10 Heel Elevated Goblet Squats
8-10 Heel Elevated Goblet Squats
8-10 Heel Elevated Goblet Squats
8-10 Heel Elevated Goblet Squats

2inch Plate

A2. Strict Pull-Up 4 x 4-6

4-6 Strict Pull-Up
4-6 Strict Pull-Up
4-6 Strict Pull-Up
4-6 Strict Pull-Up

Scale: banded, negativ 5-8 sec or feet assistant

B. Accessoires

3 Sets:
20-30 sec Walking Adduction with 1 sec hold (each side) rot oder Blau
12 Glute Bridge Pullover with KB
8-10 Side Plank Abduktion with 1 sec hold (each side - scale into half knee sideplank)
12 Palloff Press (each side)
10 KB Russian Twist

A. Strength

10-14

T2B + Ring Pushup Top/bottom hold

15-18
T2B + Ringdip Top/Bottom hold

B. Wod

10-14/15-18

6 alt. sets 1:30 on / 1:00 off

1. Row for Calories

2. AMRAP 8 reverse Lunges 4 Burpees

A. Jerk Build up

Every 90s for 15 sets do

3 sets
1 Pause FS (6s hold)
3 Splitjerks (2s pause in Dip + Catch)

4 sets
1 Pause FS (4s hold)
2 Splitjerks (2s pause in Catch)

8 sets
1 Pause FS (2s hold)
1 Splitjerk

A. Endurance

AMRAP 10
Row

Rest 1

AMRAP 10
Run

Rest 1

AMRAP 10
Bike

Rest 1

AMRAP 10
Ski

Rest 1

A. Weighted Supinated Pull-Up 3 x 4-6

4-6 Weighted Supinated Pull-Up
4-6 Weighted Supinated Pull-Up
4-6 Weighted Supinated Pull-Up

Work at RPE 8-9 for all sets.

B1. Alternating Dumbbell Deficit Reverse Lunges 3 x 12-20

12-20 Alternating Dumbbell Deficit Reverse Lunges
12-20 Alternating Dumbbell Deficit Reverse Lunges
12-20 Alternating Dumbbell Deficit Reverse Lunges

@RPE 8-9 for all sets

B2. Dumbbell Incline Bench Press 3 x 6-12

6-12 Dumbbell Incline Bench Press
6-12 Dumbbell Incline Bench Press
6-12 Dumbbell Incline Bench Press

@RPE 8-9 for all sets / 6'' incline

C. Finisher

Amrap 6 in teams of 2
8/6 Cal Echo Bike
2 Lanes walking Lunges (2x7,5m)

A. Conditioning

Every 4min for 24-32min (5-7 sets of):
In a 2:30 window
30/24cal Row
max cal Echo Bike in remaining time
Aim for consistent Rowing times and cals on Bike.