EMOM 16
Min 1 | 3 Power Snatches
Min 2 | 3 Overhead Squats
Min 3 | 3 Hang Squat Snatches
Min 4 | rest & change weights
3 rounds
21 Pull Ups
15 Dumbbell Floor Presses
9 Dumbbell Thrusters
Rx: 22,5 / 15 kg
TimeCap: 11 minutes
| use the same Dumbbells for the Bench & Thrusters
| Score = total time
every 90 seconds for 5 rounds
10s All Out Bike
5 No Touch Box Jump Overs
| feet do not touch the box on the Box Jumps
| jump over a smaller object like a Medball or Penalty Box
| All Out is All Out
| go directly from the Bike to the Jumps
Team of 2
2 rounds – every station for 2 minutes
Station 1: max cal Ski
Station 2: max m Walking Lunges
Station 3: max cal Row
Station 4: max Wall Balls
Station 5: max m Farmers Carry
Station 6: max m Burpee Broad Jumps
30s rest & time to change stations
Rx:
Kettlebells: 24 | 16 kg
Wall Balls: 9 | 6 kg
| you go, i go style – one work, one rest
| you can split as you want in between the two minutes
| Score = total reps (6 Scores)
| use a spotter and be confident
| full range of motion
| Score = weight
AMRAP 14
3-6-9-12-15-18-…
Toes to Bar
Overhead Squats
15/12 cal Row or 11/8 cal Bike
Rx: 42,5 | 30 kg
| the reps on the Toes to Bar & Overhead Squats increase by 3 reps per round, while the cal stay alwasy the same
| keep a consistent pace and split the Toes to Bar early
| Score = total reps
Toes to Bar
work 15 minutes on your Skill
or
5 sets
1 min max Toes to Bar
1 min rest
| try different progressions with the Targets
| maybe smaller sets with short rest is the wy to go
| Score = reps
every 4 minutes for 5 rounds
15/12 cal Bike
3 Wall Walks
5-4-3-2-1 Squat Snatches
Rx: 65-70-75-80-85 %
| no misses on the Snatches
| you should get at least 1min of rest between rounds – otherweise scale the cals
| Flow
Round 1: 15/12 cal – 3 Wall Walks – 5 Squat Snatches
Round 2: 15/12 cal – 3 Wall Walks – 4 Squat Snatches
| Score = time (5 Scores)
every 2 minutes for 16 minutes
Power Clean & Front Squat & Hang Power Clean & Front Squat
Set 1-2 | 65 %
Set 3-4 | 70 %
Set 5-6 | 75 %
Set 7-8 | 80 %
| % of 1 RM Power Clean
| perform complex unbroken
| hang = above knees
| Score = weight
120 Jumps over Bar
100 Sit Ups
80 Ground to Overhead
split as you want
Rx: 42,5 | 30 kg
TimeCap: 20 minutes
| you can split the reps as you want – no order specified
| both feet touches the opposite side of the bar
| you can do Snatches or Clean & Jerks
| Score = time
EMOM 10
3 Deadlifts @ 80 %
2 Burpees over Bar
| Deadlifts under fatigue
| keep your back straight and use your legs
| focus on a good form
| Score = weight
EMOM 18
Min 1 & 2 |
8 alt Dumbbell Snatches
8 alt. Dumbbell Overhead Lunges
8 alt Dumbbell Snatches
8 alt. Dumbbell Overhead Lunges
max backwards Single Unders
Min 3 | rest
Rx: 22,5 | 15 kg
Rx+: 30 | 22,5 kg
| Score = total backwards Single Unders
| full range of motion
| use your hips
| Score = weight
AMRAP 12
12 Box or Ring Dips
12 Sumo Deadlift High Pulls
Rx: 42,5 | 30 kg
Rx+: 51 | 35 kg
| find a weight that allows you to split the SDHP in max two sets each round
| Score = total reps
Rx+: Chest to Bar Pull Ups)
| make a game plan which allows you to finish the whole workout as fast as possible
| Score = time (incl. Rest)
3 rounds
40 Russian Kettlebell Swings
15 Burpee Box Jump Overs
Rx:
Kettlebell: 24 | 16 kg
Box: 60 | 50 cm
TimeCap: 9 minutes
| try to go for big sets on the Swings
| consistent pace on the Burpees
| Score = time
| perform as many reps as possible in a 1 min window
| go hard every set and get reps
| Score = reps – weight in comments
4 rounds
400m Run
15 unbroken Wall Balls
30 Double Unders
Rx: 9 | 6 kg
TimeCap: 14 minutes
| Wall Balls have to be unbroken
| try to keep rounds consistent
| Score = total time
| the goal is to finish one heavy round, while using the same weight for all 3 movements
| start with roughly 60%
| go only up in weight iyf you could manage to complete all reps without misses
Score= weight of heaviest round