8-10 Deficit Dumbbell Reverse Lunges
8-10 Deficit Dumbbell Reverse Lunges
8-10 Deficit Dumbbell Reverse Lunges
each leg
6-12 Rack Push-Up
6-12 Rack Push-Up
6-12 Rack Push-Up
6-10 Kettlebell Gorilla Row
6-10 Kettlebell Gorilla Row
6-10 Kettlebell Gorilla Row
each side
3 Sets:
6-10 short lever Add. Bridges (2sec. hold at top - each side)
40-60sec. Abd. Miniband Side steps
20-30sec. High Plank
8-12 KB High knee steps (each side)
800m Run
50 Wallballs (14/20 lb)
600m Run (400+200)
40 Burpees to Target
400m Run
30 T2B
600m Run (400+200)
20 SA alt. Devils Press (15/22.5 kg)
800m Run
10 Wallwalks
Work on Prowler Pushes for 12-15 min
Every 3 min for 15 min do (5 sets)
21 gobletsquats
15 tuckups/vups
9 Burpees over the DB
Finish each set sub 2 min
6 sets
1.1.1 Powersnatches (10s rest)
90s rest
Start with a light weight and build up with good form
3 sets
25m Mixed grip Double KB carry (FR/OH) / side
Rest 30s
20-25 Banded Facepulls with 1s hold
Rest 30s
For 12-15 min work on Toes to Bar
1 Set
8 min Echo Bike Test for calories
Rest 5 min
8 min Row Test for Calories
Go with the highest sustainable Pace for 8 min! Start rather slow because of the long duration.
4-6 Shoulder Press
4-6 Shoulder Press
4-6 Shoulder Press
Controlled ecc. and no TNG!
All sets @ RPE 8-9
12min of Skill work.
or
5-8 sets of:
2-6 Ring MU
rest 30sec.
6-12 Half Kneeling Single Arm Kettlebell Overhead Press
6-12 Half Kneeling Single Arm Kettlebell Overhead Press
6-12 Half Kneeling Single Arm Kettlebell Overhead Press
@RPE 8-9
1-3 Rope Climb with Legless Descent
1-3 Rope Climb with Legless Descent
1-3 Rope Climb with Legless Descent
@RPE 8-9
3-4 sets of:
3-5 (strict or kip) HSPU with 3-5sec. ecc.
rest 60sec.
Use kip if you need to add more than 2'' of reduced ROM to be able to do the strict HSPU.
3 sets of:
12-20 bent over Y-raises
10-15sec. Y-W-T´s
rest 30-60sec.
2 Rounds
5 sets
500/400m row at 8/10
Rest 30s
Rest 1min
5 sets
400m Run 8/10
Rest 30s
Rest 1min