Rx: 102,5 | 70 kg
TimeCap: 10 minutes
Score = time
| basis is your 1 RM Push Press
| from the rig
| score = weight of Set 5+6
.
Rx:
Kettlebell: 24 | 16 kg
Box: 60 | 50 cm
TimeCap: 16 minutes
| we are looking for consitent rounds
| Score = time
Rx: Push Ups & Strict Knee Raises
Rx+: Ring Push Ups & weighted Strict Knee Raises
| this is for quality
| focus on perfect positions
| Score = total reps of Min 2 & 4
.
Rx:
Dumbbell: 22,5 | 15 kg
Kettlebell: 24 | 16 kg
| be consistent in your tempo
| 10m Carry = 1 rep
| Score = total reps
every 90 seconds for 15 minutes
Set 1-3 | 60-70 %
Set 4-6 | 70-80 %
Set 7-10 | +80%)
| touch and go
| keep the bar close to your body on both ways (up & down)
| don’t jump to wide – go under the bar
| Score = highest weight
.
Rx: 9 | 6 kg
Rx+: 12 kg | 9kg and start with 14 and 10 reps
| calories on the Bike stay the same
| every round the Wall Balls and the Burpee Pull Ups go up by 2 reps
| choose your rep scheme accordingly
| Score = total reps
| quality reps on the Shoulder Taps
| try to bring your hands as close to the wall as possible – but feel comfortable
| try to stay hollow
| Score = total time in Handstand Hold
.
rest 3 minutes
AMRAP 6
10 Handstand Push Ups
50 Double Unders
Rx: 42,5 | 30 kg
Rx+: 50 | 35 kg
| all styles of Snatches allowed
| Score = reps (2 scores)
Set 1-4 | @ 75 %
Set 5-8 | @ 80 %
Set 9-12 | @ 85 %
Set 1-4 | 2s pause in catch
Set 5-8 | 2s pause below knee
Set 9-12 | no pause)
| tick to the pauses and try to be as explosive as possible
| Score = weight of Set 9-12
.
rest 2 minutes
4 x AMRAP 1
6 Bar Facing Burpees
6 Power Cleans
max Air Squats
rest 30 seconds between sets
Rx: 60 | 42,5
Rx+: 70 | 47,5 kg
| the pauses let you go a little bit harder than you think
| Score = Air Squats (2 scores)
| perform the complex unbroken
| bilud in weight over rounds
| Score = highest weight
Rx: 22,5 | 15 kg
TimeCap: 16 minutes
| Score = time
Rx: Pull Ups & Push Ups
Rx+: Chest to Bar Pull Ups & 15|10 kg Plate
| choose a number and stay consistent over all rounds
| you haven’t to do all reps unbroken
| challenge yourself
| Score = total reps of each movements
.
Rx:
Kettlebell: 24 | 16 kg
Barbell: 60 | 42,5 kg
Rx+:
Kettlebell: 32 | 24 kg
Barbell: 70 | 47,5 kg
TimeCap: 16 minutes
| we are looking for consistent pace
| control your pulse on the run
| try to go unbroken on the Squats
| Score = time
| rest 90 seconds between sets
| Box height at parallel
| max speed with every rep
| sit down on the box – lose tension – stand up as explosive as possible
| no belt
| Score = weight
.
Rx:
Dumbbell: 22,5 | 15 kg
Wall Ball: 9 | 6 kg
TimeCap: 4 minutes per round
| choose reps accordingly to your fitness level
| we are looking for consistent rounds
| 1 Shuttle Run = 8m In & Out
| Score = total working time
| try to go for Double Unders – scale the rep scheme
| we are looking for quality reps on the Wall Walks
| Score = time
.