Dagens pass, Atletboxen v 22 2021

31/5

“Invictus Baseline Interval Test”

Every 5 minutes, for 30 minutes (6 sets) for times:

10 Strict Pull-Ups

15 Toes to Bar

20 Push-Ups

25 Wall Ball Shots (9/6 kg)

1/6

Utomhustabata

2/6

A.

Three sets of:

Deadlift x 6-8 reps @ 20X1

Rest 20 seconds

Tall Box Jumps x 6 reps

Rest 3 minutes

B.

For time:

800 Meter Run

20 Thrusters (43/30 kg)

20 Ring Dips

15 Thrusters

15 Ring Dips

10 Thrusters

10 Ring Dips

800 Meter Run

3/6

Every 7 minutes, for 21 minutes (3 sets) for times of:

20/15 Calorie Row

10 Alternating Dumbbell Snatches

20 Alternating Dumbbell Step-Ups (hold the DB wherever you’d like)

10 Alternating Dumbbell Snatches

20/15 Calorie Row

When the running clock reaches 25, perform the following:

Every minute, on the minute, for 15 minutes:

Station 1 – 8-10 Right Leg Bulgarian Split Squats @ 21X1

Station 2 – 8-10 Left Leg Bulgarian Split Squats @ 21X1

Station 3 – Rest

4/6

In teams of two, alternating complete rounds, perform 6 rounds each for time of:

400 Meter Run

21 Kettlebell Swings (24/16 kg)

12 Pull-Ups

6/6

Complete as many rounds and reps as possible in 20 minutes of:

50 Air Squats

50 Double-Unders

50 Russian Kettlebell Swings

50 Walking Lunges with Dumbbell Farmer’s Carry

50 Dumbbell Push Press

Rest 3 minutes, and when the running clock reaches 23.00

Complete as many rounds and reps as possible in 10 minutes of:

25 Air Squats

25 Double Unders

25 Russian Kettlebell Swings

25 Walking Lunges with Dumbbell Farmer’s Carry

25 Dumbbell Push Press