Workout Primer
Work up to a heavy Set of 3
Workout
In Teams of 3 - Waterfall
6 Rounds for Time
15/12 Cal Row
12 Double Kettlebell Front Rack Squats
9 Bench Press
I want to sweat:
12/9 Cal Row
12 Double Kettlebell Front Rack Squats 12kg/8kg
9 Bodyweight Bench Press 42.5kg/30kg
I want to perform:
15/12 Cal Row
12 Double Kettlebell Front Rack Squats 20kg/16kg
9 Bodyweight Bench Press 62.5kg/42.5kg
I want to compete:
15/12 Cal Row
12 Double Kettlebell Front Rack Squats 32kg/24kg
9 Bodyweight Bench Press 1BW/0.8BW
Workout
Workout
Every 3 min x6 (18 Minutes)
3 Squat Snatches
6 Pull Ups
9 Handstand Push Ups
12 Burpees over the Bar
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
3 Squat Snatches 30kg/20kg
6 Jumping Pull Ups
9 Piked Push Ups
12 Burpees over the Bar
I want to perform:
3 Squat Snatches 60kg/40kg
6 Pull Ups
6 Handstand Pushups
12 Burpees over the Bar
I want to compete:
3 Squat Snatches 80kg/55kg
6 Chest to Bar Pull Ups
9 Handstand Pushups
12 Burpees over the Bar
Workout
Every 4 minutes x 5 (20 Minutes)
50 Double Unders
15/12 Cal Echo Bike
15 Toes To Bar
I want to sweat:
50 Single Unders
12/9 Cal Echo Bike
15 Knee Raises
I want to perform:
30 Double Unders
15/12 Cal Echo Bike
12 Knees to Elbow (oder 6+6 K2E + TTB)
I want to compete:
50 Double Unders
15/12 Cal Echo Bike
15 Toes to Bar
Accessory
Perform/Compete
15-12-12-10
Lateral Raises
Biceps Curls
Triceps Extensions
Workout:
Teams of 2 - Double D.T. - Alternate Full Rounds
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
10 Rounds
12 Deadlifts 40kg/30kg
9 Hang Power Cleans 40kg/30kg
6 Shoulder to Overhead 40kg/30kg
I want to perform:
10 Rounds
12 Deadlifts 55kg/37.5kg
9 Hang Power Cleans 55kg/37.5kg
6 Shoulder to Overhead 55kg/37.5kg
I want to compete:
10 Rounds
12 Deadlifts 70kg/47.5kg
9 Hang Power Cleans 70kg/47.5kg
6 Shoulder to Overhead 70kg/47.5kg
Workout:
AMRAP 20
20/24 Cal Row
15 Push Ups
10 Box Jumps (Step Down)
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
AMRAP 24
15/12 Cal Row
10 Box Push Ups
10 Box Jumps 20"/20" Stepups (Step Down)
I want to perform:
20/16 Cal Row
10 Push Ups
10 Box Jumps 24"/20" (Step Down)
I want to compete:
20/16 Cal Row
15 Push Ups
10 Box Jumps 30"/24" (Step Down)
Accessory
Perform/Compete
3-4 Sets:
15 Dumbbell Shoulder Press
10 Strict Pullups
For Time: Teams of 3 - Konga
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Back Squats
Aus dem Rack
Flow → Partner A: 10 Back Squats → Partner B: 10 Back Squats → Partner C: 10 Back Squats
Flow → Partner A: 9 Back Squats → Partner B: 9 Back Squats → Partner C: 9 Back Squats […]
I want to sweat:
60kg/40kg
I want to perform:
80kg/55kg
I want to compete:
100kg/70kg