1) 15/12 Cal Airbike
2) 2x5m Lunges 2×22.5kg DB
3) 15/12 Cal Ski Erg
4) 2x rope climbs
5) 5x lengths of gym + burpee at each end. Start on the ground.
6) 30 second plank hold (15 secs on each leg)
Scale reps/weights so that you can finish in 40-45 seconds on the first 2 rounds
** Rotate anticlockwise around gym.
EMOMx5 a) 1-3 HSPU (technique only).
10 rounds of 10 HSPU + 200m run.
Scales: scale reps of HSPU to what you could do UB for min 2-3 rounds. Can use up to 1 abmat or 2x DB pushpress. Scale distance to something you can complete in less than 1:30.
OH Squats 40/30kg + 7 Burpees over the bar
7 CTB pull ups + 7 burpees over bar
7 Power snatch 40/30kg + 7 burpees over the bar
Scales: Weight of OHS & Power Snatch to something you can do UB for the first 2-3 rounds. CTB to Pull ups or jumping pull ups
1 Rope Climb, 2 Ring MU, 3 HSPU, 4 Goblet Squats 32/24kg, 5 TTB, 6 push ups, 7 Ring Rows/pull ups, 8 Lunges with KB 33/24, 9 Wall Balls 12/9kg , 200m run.
Aim is to complete ALL movements unbroken.
Scales: rope climb = 2x lay to stand, 1 Ring MU = 1 burpee + TTB/Knee raise, HSPU = 1 Ab Mat max or 1 Wall Walk, TTB = kipping or knee raise.
Hang Snatch technical 1 rep.
For time: TC 7mins
15 muscle snatch 40/30, 50 DU, 10 power snatch 50/35kg, 50 DU, 5 squat snatch 60/40kg, 50 DU. Rx is also = 30 Bar hops … scale 25 bar hops
note: MUST follow movements as prescribed ie Muscle Snatch, Power Snatch, Squat Snatch (or Power Snatch + OHS)
5×5 Strict pull up (weighted if able).
EMOMx15 1) 1-5 Bar MU 2) 5-10 Burpee box jumps 3) Airbike 12/15 Cals.
Scale EMOM to max 45secs work. Scale Bar MU to banded/jumping Bar MU or 5-15 jumping pull ups/beat swings