A1. Romanian Deadlift 3 x 6-8

6-8 Romanian Deadlift
6-8 Romanian Deadlift
6-8 Romanian Deadlift

A2. Dumbbell Flat Bench Press 3 x 6-10

6-10 Dumbbell Flat Bench Press
6-10 Dumbbell Flat Bench Press
6-10 Dumbbell Flat Bench Press

B. Metcon

7min AMRAP
10cal Row
10 DB-P. Cleans
20 air squats

C. Accessoires

3 sets of:
8-12 alt. leg lowerings in Hollow position (with band)
10-15 DB-Sidebents (each)

A. Hyrox Wod

1 Round with 6 min at each station in teams of 4

1. Skierg (2 Ergs)

2. 10m Prowler Push (2 Low Prowler)

3. Row (2 Rower)

4. 10m Farmers Carry

5. 100m Runs (2 Runner)

A. Snatch

6 sets
1 3-Position snatch + 1 OHS
(High hang / hang / low hang )
90s rest

Start with a light weight and build up with good form

B. Accessories

3 sets
25m Mixed grip KB Carry (FR / FA) / side
Rest 30s
20-25 banded triceps Extentions
Rest 30s

A. Pause Front Squat 3 x 4-6

4-6 Pause Front Squat
4-6 Pause Front Squat
4-6 Pause Front Squat

All sets @ RPE 8-9 / 2s Pause in Bottom

B. 2 High Hang Snatches + 2 Hang Snatches + 2 Low Hang Snatches 5 x 1

1 2 High Hang Snatches + 2 Hang Snatches + 2 Low Hang Snatches
1 2 High Hang Snatches + 2 Hang Snatches + 2 Low Hang Snatches
1 2 High Hang Snatches + 2 Hang Snatches + 2 Low Hang Snatches
1 2 High Hang Snatches + 2 Hang Snatches + 2 Low Hang Snatches
1 2 High Hang Snatches + 2 Hang Snatches + 2 Low Hang Snatches

C. Backrack Reverse Lunges 2 x 8-12

8-12 Backrack Reverse Lunges
8-12 Backrack Reverse Lunges

RPE 8-9 / 60s after each leg / 4" deficit

D. Ring Hanging Hamstring Curl 2 x 6-12

6-12 Ring Hanging Hamstring Curl
6-12 Ring Hanging Hamstring Curl

Work YGIG with a Partner

E1. Russian Twist 2 x 20-24

20-24 Russian Twist
20-24 Russian Twist

Reps are Per side

E2. L-Hang 2 x 15-30 Seconds

L-Hang
L-Hang

Accumulate in 1-2 sets

A1. Goblet Squat 3 x 8-12

8-12 Goblet Squat
8-12 Goblet Squat
8-12 Goblet Squat

with controlled eccentric

A2. Supinated Pull-Up 3 x 5-10

5-10 Supinated Pull-Up
5-10 Supinated Pull-Up
5-10 Supinated Pull-Up

B. Intervals

3 sets of:
60sec. Echo Bike @moderate/hard pace
rest 60sec.
20sec. all out sprint
rest 2min

A. Zone 2 Endurance

Every 10 min in alt. Sets for 40 min do (2 sets of each)

1.
1000/900m Row
Run Rest of the time

2.
1,5 Miles (2400m) Echo Bike
Run Rest of the time


All parts should be done in Zone 2
Aim for nosebreathing if possible and keep heartrate @~120-150