3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 single-leg squats
Post-workout
5 sets for load:
5 strict weighted pull-ups
– Pause with your chin over the bar for :01.
10 rounds:
3 hang power snatches
– Lift every 2:00.
– Build in load if technique allows.
Post-workout
8 sets:
:20 plank hold
:10 rest
Every 2:00 for 6 rounds:
15 burpees over the rower
Max-cal row
– Rest 2:00 between rounds.
NATE
AMRAP 20:
2 ring muscle-ups
4 handstand push-ups
8 KB swings (24/32 kg)
AMRAP 10:
8/10-cal row
8 handstand push-ups
Pre-workout
EMOM 10:
Min. 1 | :20 plank shoulder taps
Min. 2 | :20 jump rope practice
– Athlete’s choice of jump rope skill.
Välitreening kell 10:00 Tähtvere spordipargis!
Õhtul sünnipäevapidu boxis!
AMRAP 15:
Snatch (45/60 kg)
– Every 3:00, including 0:00, run 400 m.
Pre-workout
10:00 clock:
Find a heavy 1-rep snatch
3 rounds for time:
10 deadlifts (45/70 kg)
10 burpees over the barbell
Straight into…
3 rounds for time:
10 front squats (45/70 kg)
10 burpees over the barbell
Post-workout
Accumulate:
30 GHD back extensions
– Rest as needed.
5 rounds for time:
15 chest-to-bar pull-ups
Handstand walk (7.5 m)
AMRAP 20 with a partner:
Max-cal on any machine
– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.
– From 5:00-10:00 and 15:00-20:00, non-working partner hangs from a bar.
– Partners can only accumulate calories if their partner is holding or hanging.