Yoke Walk
Front-Racked Double Kettlebell Walking Lunge Step
Dumbbell Front Rack Walking Lunge Step
Passive Bar Hang
Work up to a single, seated axle bar press
13 min AMRAP - YGIG per movement
12 Box step over
6 T2B
200m row
14 alt. DB Snatches
3 min pause
13 min AMRAP - synchro
15 DB hang P Clean
10 Wall Balls
200m row
5 Devils Press
@22,5/15 kg @20/14 lbs
2 min on/2 min off x4
1 min on/1 min off x 8
30sec on/30 sec off x12
1)Echo bike
2)Ski
3)C2 bike
4)Row
Amrap45 in Zone 2
1000/900m Row
200m Run Indoor
1,5/1,2 Miles Echo Bike
200m Run Indoor
6-8 Romanian Deadlift
6-8 Romanian Deadlift
6-8 Romanian Deadlift
5-8 Close Grip Bench Press
5-8 Close Grip Bench Press
5-8 Close Grip Bench Press
4-6 Ring Pull-Up
4-6 Ring Pull-Up
4-6 Ring Pull-Up
3 sets of:
15 Band Pull aparts
10-20 DB-Triceps extension
8-15 standing BB-Curls
30-60sec. Wall-Sit
8-12 Barbell Deficit Deadlift
8-12 Barbell Deficit Deadlift
8-12 Barbell Deficit Deadlift
Do not push too hard for first 2 weeks. Just get accustomed to the movement and bracing with a slightly rounded spine!
4'' def. / slightly wider grip than Clean Grip / controlled ecc. and no TNG
4-6 Barbell Bench Press
4-6 Barbell Bench Press
4-6 Barbell Bench Press
@RPE 8-9, if this is your first week start the first set a little bit more conservative - controlled eccentric and 1sec. pause on chest.
10-15 Chest Supported Incline Dumbbell Row
10-15 Chest Supported Incline Dumbbell Row
10-15 Chest Supported Incline Dumbbell Row
@RPE 8-9, if this is your first week start the first set a little bit more conservative - controlled touch on the Bench
3 sets of:
90sec. Farmers walk for max distance (15m there and back - go unbroken for at least first set)
rest 90sec.