In a 2 Minute Window Complete
10/7 Cal Assault Bike
5 Snatches 70/47Kg
Max Chest to Bar Pull Ups in the remaining time
-rest 2 minutes-
Repeat for a total of 5 rounds
Heart rates are going HIGH today!
The Bike will prefatigue you before a moderately heavy lift.
Score is total pull ups
8 Right Arm Overhead Dumbbell Lunge 22.5/15Kg
16 Chest to Bar Pull Ups
8 Left Arm Overhead Dumbbell Lunge 22.5/15Kg
16 Toes to Bar
8 Right Arm Overhead Dumbbell Lunge
8 Ring Muscle Ups
8 Left Arm Overhead Dumbbell Lunge
8 Bar Muscle Ups
An Open style workout that increases in technical difficulty.
Lunges really challenge and develop your core stability and shoulder endurance.
If you’re working on your first muscle up alternate TTB and C2B only for today.
Shoulder Extension Stretch
Single Side Quad Stretch
4 x 50′
Four rounds for time of:
15 foot Rope climb, 2 ascents
4 Squat cleans 102/61Kg
A short, heavy, technical workout
Grip fatigue from the rope climbs will make the cleans feel heavier
Cleans should be VERY heavy to get stimulus
Use today as an opportunity to work on positive self talk (rope climbs and heavy cleans can be scary!)
Working up to 12 minutes.
5 x 3-15 GHD Sit Ups
5 x 3-15 GHD Back Extensions
Handstand Walking Practice
40 Double Unders
A higher skill day to build coordination, balance, accuracy and agility.
These skills are important for overall health and joint longevity.
Nice little aerobic workout after for sweat addicts!
*Record total metres
63 Deadlifts 61/43Kg
36 Hand Release Push Ups
42 Deadlifts 61/43Kg
24 Hand Release Push Ups
24 Deadlifts 61/43Kg
12 Hand Release Push Ups
A longer workout that builds muscle endurance
Lower back will fatigue on the runs and deadlifts so form is key on both.
Feet leaving the floor on a push up = NO REP
Working up to 36 minutes