Workout
A:
In 12:00 - Work up to a heavy Set of 5 Strict Press
→ Back Off Sets: 3x5 @ 85-90%
B:
AMRAP3 x 5
20 Abmat Sit Ups
15 Burpee Box Jumps
Calories Row in the remaining time
Rest 2 Minutes
Burpee Box Jumps. Nicht over. Score ist die niedrigste Kalorienanzahl aus den Intervallen
I want to sweat:
15 Abmat Situps
10 Burpee Box Jump 20"/20" (opt. Step Over)
AMRep Row
I want to perform:
20 Abmat Situps
10 Burpee Box Jump Overs 24"/20"
AMRep Row
I want to compete:
20 Abmat Situps
15 Burpee Box Jump Overs 24"/20"
AMRep Row
Workout
EMOM9
9 Thrusters
9 Pullups
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
5 Thrusters 20kg/15kg
5 Jumping Pullups
I want to perform:
7 Thrusters 30kg/20kg
7 Pullups
I want to compete:
9 Thrusters 42.5kg/30kg
9 Pullups
Accessory
Perform/Compete
10-10-8-8
Dumbbell Bench Press
Dumbbell Rows
Workout
Every 5:00 - 6 Sets
54 Double Unders
21 Cal Echo Bike
15 Kettlebell Swings
I want to sweat:
0:45 Double Unders
15Cal/12Cal Echo Bike
15 Kettlebell Swings 16kg/12kg
I want to perform:
35 Double Unders
18Cal/15Cal Echo Bike
15 Kettlebell Swings 24kg/16kg
I want to compete:
54 Double Unders
21Cal/18Cal Echo Bike
15 Kettlebell Swings 32kg/24kg
Workout:
In Teams of 2 - For Time - Split anyhow
60 Double Kettlebell Front Rack Back Step Lunges
50 Double Kettlebell Push Press
40 Toes to Bar
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
60 Double Kettlebell Front Rack Back Step Lunges 12kg/8kg
50 Double Kettlebell Push Press 12kg/8kg
40 Knee Raises
I want to perform:
60 Double Kettlebell Front Rack Back Step Lunges 16kg/12kg
50 Double Kettlebell Push Press 16kg/12kg
40 Knees to Elbow
I want to compete:
60 Double Kettlebell Front Rack Back Step Lunges 24kg/16kg
50 Double Kettlebell Push Press 24kg/16kg
40 Knees to Elbow
Workout
In Teams of 2 - For time - Switch anyhow
84-60-36
Cal Row
Push Ups
directly into:
42-30-18
Bench Press
Strict Pullups
I want to sweat:
60-40-20
Cal Row
Box Push Ups
directly into:
42-30-18
Bench Press 40kg/30kg
Ring Rows
I want to perform:
84-60-36
Cal Row
Push Ups
directly into:
42-30-18
Bench Press 60kg/40kg
Strict Pullups
I want to compete:
84-60-36
Cal Row
Push Ups
directly into:
42-30-18
Bench Press 1BW/0.75BW
Strict Pullups /w Medball 20lbs/14lbs
Accessory
Perform/Compete
3 Sets:
15 Dumbbell Incline Flies
15 Bent over Lateral Raises
For Time:
20 Back Squats
3k Run
20 Back Squats
I want to sweat:
60kg/40kg
I want to perform:
80kg/55kg
I want to compete:
100kg/70kg
Accessory
Perform/Compete
3 Sets:
12 Kossack Squats
20 Banded Good Mornings