Workout
21-15-9
Squat Cleans
Pullups
Adam West:
40kg/30kg
Ring Rows
George Clooney:
60kg/40kg
Strict Pullups
Christian Bale:
80kg/55kg
Weighted Pullups +20lbs/+14lbs Medball
Accessory
3 Sets
20 L-Hang Flutter Kicks
10 Dumbbell Bent Over V-Raise
Workout
Every 4:00 - 7 Sets
Double Unders
Cal Echo Bike
Over Unders
105:
30 Double Unders
9/6 Cal Echo Bike
5 Over Unders
Ultegra:
45 Double Unders
12/9 Cal Echo Bike
8 Over Unders
Dura-Ace:
60 Double Unders
15/12 Cal Echo Bike
10 Over Unders
Accessory Optional
2 x 90 sec
Calve Stretch
Couch-/Dragon Stretch
Workout
10 Rounds for Time:
15 Kettlebell Swings
10 Push Ups
15 Abmat Situps
10 Goblet Squats
Robin:
16kg/12kg
Box Pushups
Nightwing:
24kg/16kg
Push Ups
Batman:
32kg/24kg
Ring Push Ups
Accessory
15 Ring Rows
10/10 Single Leg RDL
Workout
5 Sets:
500m Row
400m Run
3:00 Rest
Cool Down
Stretching
Workout
Every 3:00 - 6 Sets
Double Unders
Pullups
Andrew Garfield:
24 Double Unders
12 Jumping Pullups
Tom Holland:
40 Double Unders:
15 Pullups
Tobey Maguire:
50 Double Unders
15 Chest to Bar Pullups
Accessory
3x10 Half Kneeling DB Presses
3x15 Banded Face Pulls
Workout
10 Rounds - Teams of 2 - You Go, I go:
12 Toes to Bar
9 Hang Power Cleans
6 Handstand Push Ups
Lou Ferrigno:
12 Knee Raises
9 Hang Power Cleans 40kg/30kg
6 Push Ups
Eric Bana:
12 Knees to Elbow
9 Hang Power Cleans 55kg/37.5kg
6 Kipping HSPU + Abmat
Edward Norton:
12 Toes to Bar
9 Hang Power Cleans 70kg/47.5kg
6 Kipping HSPU
Mark Ruffalo:
12 unbroken toes to Bar
9 Hang Power Cleans 90kg/60kg
6 Deficit HSPU (20kg Bumper/10kg Bumper
Goal: 15:00
Cap: 20:00
Accessory
3 Sets:
0:30 Side Plank/Side
10 Lateral Raises
Oly Technique A
3 Position Power Snatch
→ Hang Power Snatch + Low Hang Power Snatch + Power Snatch
Oly Technique B
3 Position Clean
→ Hang Power Clean + Low Hang Power Clean + Power Clean
Strength & Power
In 15:00 find your 5RM Back Squat
into
In 15:00 find your 5RM Bench Press
Conditioning
Teams of 2 - You go, I go
12 Rounds (6 each) for Time
12 Cal Echo Bike
12 Wall Balls