4/10
Weightlifting
In 15 minutes, work up to a daily heavy:
Paused Snatch Deadlift (below knees) + Low Hang Snatch (below knees) + Overhead Squat
Note: start at 50% of your 1 RM Snatch.
Strength
Back squat 5x5 @ 80% of your 1RM back squat
Note: rest 2-3 min between each set.
Open workout
”OPEN 14.5”
21-18-15-12-9-6-3
Thrusters 42,5/30 kg
Burpees
Timecap: 18 min
5/10
TABATA
6/10
Gymnastic strength
Strict pullup strength progression:
3 sets of max reps. Rest 1 minute between sets. Increase 1-2 reps from last week.
Gymnastic workout
For time:
75 pullups
75 handstand pushups
Note: partition anyhow
Timecap: 12 min
Endurance
5 rounds of:
13/10 calorie row
13/10 calorie assault bike
Rest 2 min
Timecap: 20 min
7/10
Strength
Strict press 5x5 @ 80% of your 1RM strict press
Note: rest 2-3 min between each set.
Workout
3 rounds:
25 dumbbell deadlifts (2x22,5/15 kg)
20 dumbbell power cleans (2x22,5/15 kg)
15 dumbbell front squats (2x22,5/15 kg)
Timecap: 16 min
Accessory (optional)
4 sets for quality:
8 seal rows @ heavy weight
8/10
Team workout
In teams of 2:
12 rounds (you go - i go):
15/12 cal assault bike
8 power cleans 60/40 kg
20 AB-mat sit-ups
Timecap: 37 min
10/10
Team Workout
“Tarrant Hightopp”
For time (split anyhow)
100 Dumbbell shoulder to overhead 22,5/15kg
200 Box step-ups (with one dumbbell)
300 Double unders
80 Dumbbell shoulder to overhead 22,5/15kg
150 Box step-ups (with one dumbbell)
200 Double unders
60 Dumbbell shoulder to overhead 22,5/15kg
100 Box step-ups (with one dumbbell)
100 Double unders
Timecap 40min
