Author: weeanja

| use two Dumbbells for the Split Squats

| 8 reps each side
| build in weight over the sets
| Tempo = 3s negative, 0s pause in bottom, x fast stand, 0s pause on top
| Score = weight

| Overhead Squats starts from the ground

| go hard on the Rower – after that you can rest
| Score = total reps

| know your pace

| choose a rep scheme and stick to it over all rounds
| ideally reps are performed unbroken

| Score = total reps & time in comments

| constistent pace
| don‘t go to failure on the Handstand Push Ups – keep at least one rep in the tank
| Score = time

| we are looking for unbroken sets – only rest as needed in between weight changes
| Score = time (incl. rest)

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| start out a bit easier than you think you should but aim for unbroken sets as long as possible
| Score = total reps

| Dummbells need to touch one part of the torso on the way down – full lockout at the top.
| the weights should be much lighter in Part 2 compared to Part 1
| Score = weight

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| the goal is to stay consistent over all rounds
| fast transitions on the Rower
| Score = total reps

| Hang = above knees
| don‘t jump wide – go under the bar

| Score = weight (Set 6)

| try so stay consistent over all rounds
| complete 9|12 reps with the left arm before you do the same with your right arm – don‘t forget the Burpees in between

| Score = time

| focus on perfect technique
| if you go for weight, track your reps in Wodify

| this should be a sprint
| Gymnastics work under fatigue

| Score = time

| keep the elbows up & try to stay as upright as possible
| focus on perfect form & try to be super explosive out of the bottom in Part B
| Score = weight

| constistent pace
| don‘t push the Burpee Box Jumps to hard in round 1
| Score = time

| active shoulderrs
| Overhead Squats starts from the ground

| Score = weight (Set 4)

| fast transitions

| Score = time

| if you need the TimeCap = every missed rep is +1 second in your score. For example you missed the last round, then your Score is 11:12 min