5 Front Squat
5 Front Squat
5 Front Squat
Front Squat is with a 3s pause at the bottom
Front Plank
Front Plank
Front Plank
Sled Drag
Wall Facing Handstand Hold
Russian Kettlebell Swing
E3MOM‘36
1. 500/450 m Ski
2. 1250/1000 m C2 Bike
3. 600/500 m row
4. Rest
Skill: Toes to Rings
-> small to big kipping Swings
-> knee raises
-> Leg raises
-> T2R
Advanced:E2MOM‘10-16
30 KBS @24/16 kg
10-15 T2R
ME DUs
Ring Strength: 3 Sets of
3-6 Ring Dips
3-6 falls grip Chest to ring pull ups
-Rest as needed-
Amrap40 (Nosebreathing only)
50/40 Cal Row
30s wallsit
15 DB Thruster (15/10) in small sets of 5
50/40 Cal Echo Bike
30s Hollow Hold
15 T2B in small sets of 5
While doing the Thruster/T2B do a short Rest with 3 deep breaths to stay controlled in your heartrate after each 5th rep.
4-6 Deadlift
4-6 Deadlift
4-6 Deadlift
4-6 Deadlift
6-12 One Arm Dumbbell Shoulder Press
6-12 One Arm Dumbbell Shoulder Press
6-12 One Arm Dumbbell Shoulder Press
controlled eccentric
4-6 Supinated Pull-Up
4-6 Supinated Pull-Up
4-6 Supinated Pull-Up
3 sets of:
8-15 seated DB-rot. curls
8-15 Single arm DB-OH Triceps ext. (each)
10-20 lat. raises
20-40sec Split Squat iso hold (each side)
rest by feel
Practice kipping HSPU for 15 min
1. If you do not have a HS to wall yet:
- practice Wall-walk and HS-hold (with partner ass.)
- work on pike HSPU
2. If you do have a HS to wall:
- practice controlled eccentrics (even with reduced ROM)
- work on Tripod position and correct sequencing of hips and legs during kip
- aim for bigger ROM in sets of 1-3
- if you are confident with a big kip and have great ROM, work on sets of 3-5 with controlled eccentric
12min EMOM
1. 15/12cal Echo Bike
2. 15 C2B