V44
1/11
Strict pullup strength progression:
3 sets of max reps. Rest 1 minute between sets. Increase 1-2 reps from last week.
Workout
10 Thruster 30kg/25kg
10 Bar facing burpee
8 Thruster 40kg/30kg
10 Bar facing burpee
6 Thruster 50kg/35kg
10 Bar facing burpee
4 Thruster 60kg/40kg
10 Bar facing burpee
2 Thruster 70kg/55kg
2/11
TABATA
3/11
Strength
E 2,5 min backsquat
Set 1. 5 rep
Set 2. 4 rep
Set 3. 3 rep
Set 4. 2 rep
Set 4. 1 rep
Set 5. 1 rep
Set 6. 8 rep
Open workout
“Open 18.1”
AMRAP 20 min:
8 toes to bar
10 dumbbell hang clean and jerks 22,5/15 kg
14/12 cal row
4/11
Strength
Deadlift E2M x 6
4 rep
Workout
4 min on, 2 min off
600m Run
AMRAP Pull-ups
4 min on, 2 min off
400m Run
15 Wallballs 9/6kg
AMRAP Chest to bars
4 min on, 2 min off
200m run
15 thrusters 42,5/30 kg
AMRAP bar muscle ups
5/11
Team workout (2&2)
In teams of 2 (you go - I go):
10 rounds of ”Cindy”
2 rounds of ”DT”
8 rounds of ”Cindy”
2 rounds of ”DT”
6 rounds of ”Cindy”
2 rounds of ”DT”
4 rounds of ”Cindy”
2 rounds of ”DT”
2 rounds of ”Cindy”
2 rounds of ”DT”
Cindy: 5 pullups, 10 pushups, 15 air squats
DT: 12 deadlifts, 9 hang power cleans, 6 shoulder to overhead @ 70/47,5 kg
Scaling options:
RX: as above
Standard: DT @ 60/40 kg
Scaled: Pullups with band, pushups on knees for women and DT @ 50/35 kg
Timecap: 40 min
7/11
Weightlifting
In 15 min find a daily heavy: snatch + hang snatch + 2 overhead squat
Note: work up to a maximum of 85% of your 1 RM Snatch
Strength
Back squat 3x5 @ 85% of your 1RM back squat
Note: rest 2-3 min between each set.
Endurance
Row intervals:
100, 200, 300, 400, 500, 400, 300, 200, 100 m
Note: rest 30 seconds between each interval
