Workout
Teams of 2 - Split anyhow
42-30-18
Bench Press
Pull-Ups
Padawan:
Bench 0.5/0.3BW
Ring Rows
Jedi Knight:
Bench 0.75/0.5BW
Feet Elevated Pullups
Jedi Master:
Bench: 1/0.75BW
Strict Pullups
Accessory
18-15-12-9
Incline Dumbbell Bench Press
Dumbbell Rows
Mit sinkenden Wiederholungszahlen steigen die Lasten.
Incline = 4x20kg Bumper unter der Bank - einseitig.
Workout
Every 5:00 - 7 Rounds
56 Double Unders
16/13 Cal Echo Bike
8 Devil Press
50cc:
32 Double Unders
12/9 Cal Echo Bike
8 Devil Press15kg/10kg
100cc:
40 Double Unders
14/11 Cal Echo Bike
8 Devil Press 17.5kg/12.5kg
150cc:
56 Double Unders
16/13 Cal Echo Bike
8 Devil Press 22.5kg/15kg
Accessory
Stretching
Workout
5 Rounds for time:
400m Run
15 Toes to Bar
10-15 Knee Raises/Knees to Elbow
Maximal 2 Sets pro Runde
Goal: sub15, Cap 18
Accessory
Half-Kneeling Shoulder Press
10-10-10-10
Dumbbell Leg Curl
15-15-15-15
Workout
EMOM20
3 Hang Power Cleans
15 Minuten hocharbeiten. 5 Minuten Back Off Sets
Accessory
5x3 Clean Lift Off + Clean Grip Deadlift
5x10 Abmat Situps
Workout Part A
In 15min:
Work up to a heavy Set of 5 Push Press
7-10 Sets
Workout Part B
6 Rounds for time:
Cal Row
16 (8+8) Single Arm Dumbbell Push Press
Nightmare:
6 Rounds for time:
24/20 Cal Row
16 (8+8) Single Arm Dumbbell Push Press 15kg/10kg
Hell:
6 Rounds for time:
28/24 Cal Row
16 (8+8) Single Arm Dumbbell Push Press 22,5kg/15kg
Torment:
6 Rounds for time:
32/24 Cal Row
16 (8+8) Single Arm Dumbbell Push Press 30kg/22,5kg
Goal: sub15
Cap: 20
Workout
AMRAP9
3-6-9-12-…-
Front Squats 42.5kg/30kg
Pullups
Option:
Squats: 30kg/20kg
Pullups: 2-4-6-8-…
Accessory
4 Sets for Quality
16 Kossacks Squats
12 Bent Over Row Pro Arm
8 Weighted Situps