Author: weeanja

| choose a number and stay consistent over all rounds

| no need to go unbroken here

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| against wall

| start at 10:00 with one max Handstand Hold

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| aim to finish each round in under 60 seconds – choose scaling accordingly

| keep rounds consistent

| move at a steady pace – do not sprint the rounds

| build in weight over the sets

| alternate legs on every rep

| keep elbows high and torso upright

| engage your core and breathe into your belly

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| keep rounds consistent

| try to work on accuracy on the Wall Balls – a nor rep is a no rep – be strict

| you go, i go style

| all reps performed as singles

| fast under the bar

| don’t jump wide

| focus on vertical extension

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| Benchmark Workout = All Out Workout

| you shpuld be able to go unbroken

| choose scale accordingly

| we are looking for fast transitions on and off the Erg

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| every rep is synchron

| find as a team your right tempo and communicate

| Shuttle Run = 8m In & Out

| use a band for the Pull Ups or do Ring Rows

| reps of Pull Up in the comment

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| be smart with the Barbell – smaller sets with short rest might be a good option

| switch the Erg – start with row, finish with bike or the other way around

| reset after first Clean (Min 1-4)

| Squat Cleans

| focus on perfect technique and try to make every lift look the same

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| try to relax on the Double Unders, especially in the middle of the workout it will feel like you are only doing Double Unders

| Set 4 is an all out set

| stay upright as possible and keep elbows high

| breathe into your belly & brace your core

| notice reps of Set 4 in the comments

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| at the start of the workout and on top of every minute perform 5 reps – in remainder accumulate as many calories you can

| make sure to work on fast transitions and push the machine for the first 3-4 seconds to get the flywheel rolling

! try different progressions

! adjust reps as needed

! the first 2 rounds should feel comfortable

! Dead Stop Deadlifts – reset after every rep

! focus on good form

! controlled way down

! use your legs, push the floor away & keep back straight

! be smart aboutthe Wall Ball splits – save your shoulders

! perform complex unbroken

! hang = above knees

! stay snappy and focus on a fast turnover

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! try to go for no misses on the Squats

! consistent pace