Robbert Kialt

Måndag 24/2 A. Every 2 minutes, for 24 minutes (4 sets each) of: Station 1 – Supine Ring Rows x 10-12 reps @ 2111 Station 2 – Nose-to-Wall Handstand Hold x 60 seconds Station 3 – L-Sit or Hollow Hold x 60 seconds (accumulate the time if you’re unable to maintain this position unbroken) B. […]

Måndag 17/2 A. Four sets of: Walking Lunges with DBs x 20 steps @ 1010 (use the heaviest DBs you can handle while following the tempo prescription) Rest 60 seconds Side Plank Hold x 30-45 seconds each side Rest 60 seconds B. For time: 400 Meter Run 30 Front Squats 30 Box Jumps 400 Meter […]

Måndag 10/2 A. Five sets of: Bulgarian Split Squat x 9 reps each leg @ 30X1 Rest 45 seconds between legs Strict Handstand Push-Ups x Max Reps Rest 60 seconds B. Complete as many rounds and reps as possible in 10 minutes of: 7 Thrusters  ( 50/35 kg) 14 Kettlebell Swings (24/16 kg) 7 Chest-to-Bar […]

Måndag 3/2 .  A. Take 15 minutes to build one heavy deadlift B. Three rounds for time of: 15 Deadlifts 12 Hang Power Cleans 9 Front Squats 6 Shoulder to Overhead   Rx  60/40 Kg Tisdag 4/2 TABATA Onsdag 5/2 A. Five sets of: Shoulder Press x 2.2.2.2.2 (rest 10 seconds between doubles) Rest 45 […]

Måndag 27/1 A. Every 2 minutes, for 16 minutes (8 sets): Split Jerk x 3 reps Build in load to today’s heavy triple, and for the first 3-4 sets, pause for 2 seconds in the receiving position. B. Two rounds for max reps/calories: 90 seconds of Assault Bike Rest 30 seconds 90 seconds of Burpees […]

Måndag 20/1 A. Four sets of: Romanian Deadlift x 6-8 reps @ 3011 Rest 30 seconds Russian Step-Ups x 8-10 reps each leg Rest 30 seconds Turkish Get-Ups x 2 reps each arm Rest 30 seconds B. Complete as many rounds and reps as possible in 12 minutes of: 3 Dumbbell Man-Makers 6 Box Jump […]

Måndag 13/1 A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Strict Supinated-Grip Pull-Ups x 6-12 reps @ 21X0 Station 2 – Strict Handstand Push-Ups or L-Seated DB Presses x 8-12 reps Station 3 – Alternating Bowler’s Lunges x 20 reps B. Complete as many rounds and reps as possible […]

Måndag 6/1 A. Three sets, not for time, of: Strict Pull ups 3-5 reps Kettlebell or Dumbbell Snatch x 5-7 reps each arm Double-Unders x 30-40 reps B. “Helen” Three rounds for time of: Run 400 Meters 21 Kettlebell Swings (24/16 kg) 12 Pull-Ups Tisdag 7/1 In teams of 5, complete 3 sets each of: […]

Måndag 16/12 A. Four sets of: Overhead Squat x 6-8 reps Rest 45 seconds Strict Pull-Ups x 3-5 reps @ 3110 (add weight if possible) Rest 45 seconds Plank from Elbows x 45-60 seconds Rest 45 seconds B. Complete as many rounds and reps as possible in 10 minutes of: 20 Kettlebell Swings 20 Push […]

Måndag 9/12 A. Take 20 minutes to build to today’s 1-RM Power Clean B. Complete rounds of 21, 15 and 9 reps for time of: Kettlebell Swings (32/24 kg) Push-Ups Pull-Ups Tisdag 10/12 TABATA Onsdag 11/12 A. Every 3 minutes, for 15 minutes (5 sets): Pause Front Squats x 4-6 reps @ 31X1 B. Three […]