Author: weeanja

| hard effort – you’re breathing hard

| perform the recovery Jog super slow – it should take almost the full minute to complete the 70m

| no worries – we also have alternative for running

| Score = slowest 200m time

| choose a weight which allows you to stay consistent with X reps over all rounds

| the weight and the chosen reps are the same for both movements

| Score = reps

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| perform the Shuttle Runs & Double Unders in the same minute

| stay consistent over all rounds and not your meters (because someone else use your Rower)

| Score = time

| we are looking for big sets

| only rest as needed in between sets

| Score = weight (time in comments)

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| every round is 90s on followed with 30s of pause

| you always start with Sumo Deadlifts – in round 1 with 24 Sumo Deadlifts, in round 2 with 20 Sumo Deadlifts and so on

| finish all required Sumo Deadlifs per round before doing max Push Ups

| Score = total reps of Push Ups

| try to choose a rep scheme and stick to it over all rounds

| ideally erps are performed unbroken

| scale up or down to your level – but stick to the reps

| Score = reps (time in comments)

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| Front Squats starts from the ground

| 1 lane = 8m

| Score = total reps (3 scores)

| start with ca.50-55% and build to a heavy couplet
| stay snappy – jump under the bar – not wide
| reps need to be unbroken | Score = weight

| try to increase the running tempo when the distance decreases
| Score = time

| Benchmark Workout = All Out Workout

| Score = time

| go as heavy as form allows
| no rest between the movements

| Score = reps (weight in comments)

| hang = above knees
| keep reps snappy and go under the bar

| don‘t jump wide
| stop the session with the first fail – like the Death by Style
| Score = heaviest successful triple

| every set of the Push Presses starts from the ground
| don‘t jerk – especially when the shoulders starts to burn
| be focussed on the Double Unders | fast transitions
| Score = total reps

| try to choose a rep scheme and stick to it over all rounds
| ideally reps are performed unbroken
| scale up (chest to Bar) or down to your Pull Up Level – but stick to the reps
| Score = total reps (time in comments)

| we are looking for consistent rounds
| as always – adjust reps as needed
| the first 2 rounds should feel comfortable – then ist okay to get a bit uncomfortable
| Shuttle Run = 8m In & Out
| Score = total reps

| really engage your hamstrings & glutes here

| Score = weight

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| try to stay consistent in your rounds

| Score = total reps