6-8 Dumbbell Bulgarian Split Squat
6-8 Dumbbell Bulgarian Split Squat
6-8 Dumbbell Bulgarian Split Squat
rest 30sec. btw legs
4-6 Supinated Pull-Up
4-6 Supinated Pull-Up
4-6 Supinated Pull-Up
Scale: banded, negativ 5-10sec. or feet assisted
3 Sets:
8-12 sideplank hip
Lifts
40-60sec. (wtd.) Horse Stance
8-12 alt. leg lowerings in Hollow position (with band)
8-12 banded chops (each side)
In teams of 3 do 3 rounds of (36 min)
1. 3 Min Max Calories Skierg
2. 3 min Max Calories C2 Bike
3. 3 Min Max Calories Row
4. 3 min Max Calories Echo Bike
On each station each Partner goes for exactly 1 Min effort and the switch to the next Partner
AMRAP 30
15/12 Cal bike
5x7,5m Jog + 7,5m Walk
15/12 Cal Row
10-14
3 sets
45s Accumulate Max seconds Handstand hold
45s Rest
45s Max Meters Farmers Walk
45s rest
45s accumulate Max seconds Hollow hold
Rest 45s
15-18
3 sets
45s Accumulate Max seconds Handstand hold
45s Rest
45s Max Meters Farmers Walk
45s Rest
45s accumulate Max seconds Hollow hold
45s rest
6 sets
30s Jumping Pullups
30s Rest
30s Burpees over Box
30s Rest
EMOM30
Sets 1-10
3 Tall Splitjerks
Sets 11-20
2 Splitjerks with 2s pause Catch
Sets 21-30
1 Splitjerk
Build up in small steps but dont max out in the first 2 parts
8-12 Barbell Deficit Deadlift
8-12 Barbell Deficit Deadlift
8-12 Barbell Deficit Deadlift
Do not push too hard if this is the 1st time you do this movement. 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 Seated Shoulder Press
4-6 Barbell Seated Shoulder Press
4-6 Barbell Seated Shoulder Press
@ RPE 8-9
5-10 Weighted Supinated Pull-Up
5-10 Weighted Supinated Pull-Up
5-10 Weighted Supinated Pull-Up
@ RPE 8-9
Dual Kettlebell Front Rack Carry
Dual Kettlebell Front Rack Carry
Dual Kettlebell Front Rack Carry
Dual Kettlebell Front Rack Carry