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Skapad: 04 DEC 2021 20:03
6/12
Strength
Back squat 4x5 @ 65% of your 1RM back squat
Note: rest 2-3 min between each set.
Open workout
”OPEN 15.2ISH”
From 0:00-3:00
2 rounds:
10 overhead squats 40/30 kg
10 pullups
From 3:00-6:00
2 rounds:
12 overhead squats 40/30 kg
12 pullups
2 rounds:
From 6:00-9:00
14 overhead squats 40/30 kg
14 pullups
Accessory (optional)
Bulgarian split squats 4x8 (on each leg)
Note: use moderate dumbbells for weights.
7/12
Gymnastic strength
Every 15 seconds for 6 minutes:
1 strict handstand pushup
Gymnastic workout
21-15-9
Toes to bar
Burpees
Rest 3 min
21-15-9
Ring dips
Burpee box jump overs
Timecap: 25 min
Endurance
1 round:
250/200m row
Rest 60 seconds
250/200m row
Rest 50 seconds
250/200m row
Rest 40 seconds
250/200m row
Rest 30 seconds
250/200m row
8/12
Strength
Deadlifts: 20 reps @ add 2,5-5 kg from last week, then: 3x10 at same weight
Bench press 4x5 @ 65% of your 1 RM bench
Note: perform these in supersets if possible.
Workout
EMOM 25 min:
Minute 1: 16 pushups
Minute 2: 18 kettlebell swings 24/16 kg
Minute 3: 20 wallballs 9/6 kg
Minute 4: 5 devils press (2x22,5/15 kg)
Minute 5: rest
9/12
Tabata
10/12
Team workout (2&2)
AMRAP 35 min:
200/160 calorie Assault bike
In the remaining time, AMRAP (you go - I go):
50 double unders
15 GHDs
3 wall walks
12/12
Weightlifting
Hang clean (below knees) 5x2 @ 75% of 1 RM clean
Note: pause 2 seconds below knees.
Workout
“Angie”
100 Pull ups
100 Push ups
100 Situps
100 Air squats
Timecap 30 min
