Author: weeanja

| full range of motion – hips below knees

| Score = total reps

___

| Going into this workout, have an idea of which movements are your best and which movements you should pace.

| Push the pace through your strong movements and try to get as many reps as possible; consider moving for the entire minute.

| Score = total reps

| the Hang Cleans are great to focus on keeping the arms long & relaxed – try to tranfer this to the two other variations

| focus on full extension before jumping under the bar

| try to keep the bar as close as possible by pulling the elbows high

| Score = weight (90%)

___

| push the pace from the start of this one

| there is no time to loose

| try to go hard on the Thrusters and use the first Shuttle Runs to control your heartbeat. Then: RUN!

| Score = time

| keep rest between 2-3 minutes

| perform 3 Bench Presses – rerack the bar & fest for 20s – then go again

| full range of motion – bar needs to touch the chest

| Score = weight

___

| try to keep a consistent pace but go harder on the last 5 minutes

| smaller sets with short break on the Pull Ups

| Score = total reps

| Scaling: 30-20-10 reps

| be smart about your splits – small sets with short rest will work best for most of us

| Score = time (incl. rest)

___

| this will get grippy (of course after the Pull Ups) – make sure to have a game plan

| Score = time

| 4 Single reps per st with 10s rest in between the reps

| approach every lift the same

| grab the floor with your feet and don‘t go too early on your toes – stay connected with the ground until you reah your power position

| Score = weight

____

| keep a consistent pace over all rounds

| the first 2 rounds schould feel pretty comfortable

| you should get a least 1 min of rest

| Score = total working time

| build in weight over the 3 sets

| DBs in Farmers Position

| Tempo

2s negative

0s pause in bottom

X fast stand

0s pause on top

| Score = weight

____

| settle into a consistent pace on the Double Unders & Box Jumps and try to be aggressiveon the barbell

| ideally we are looking for a work/rest ratio of 1:1

| Score = total working time (3 scores)

| do not use a belt here – breathe into your belly & brace your core before you start a squat

| Score = weight

____

| Score = time (incl. rest)

| be smart about your splits – we are looking for consistent reps over all 6 rounds

| choose a challenging rep scheme you can hit in around 45s

| Score = total reps of Toes to Bar

____

| this is a sprint

| go hard – recover fast

| Score = total reps of Air Squats

| build in weight on the Bent over Rows

| be strict on the 3s eccentric

| keep the Reverse Flys super light

| Score = weight (Bent over Row)

—

| try to keep rounds consistent – ideally you can increase the pace from round to round

| Score = time (incl. Rest)

| the TimeCap for the whole workout is 15 minutes

| if you are not done with the described reps at the TimeCap – move to the next movement

| if you done all reps before the TimeCap – move directly to the next movement

| Score = time

—

| you go, i go – change every full round

| both athletes perform 7 rounds

| focus on fast transitions

| the weight should be super light – you should be able to go unbroken on the Snatches

| try to speed up for the first 3-5s to get the flywheel rolling

| Score = total time