100 pull-ups
100 push-ups
100 sit-ups
100 squats

Timecap 30 min

5 rounds for time:
15 Pull up
20 Push up
30 Sit up
50 Air Squat
2min Rest

(Time Cap 35min)

Do not include final 2min rest in your overall time.

CHELSEA
On the minute every minute for 30 minutes:
5 pull-ups
10 push-ups
15 air squats

Scaling options for both workouts:
pull-ups to ring row or jumping pull ups
push-ups to against box or rubber band

Intermediate:
4 pull-ups
8 push-ups
12 air squats

Beginner:
3 pull-ups
6 push-ups
9 air squats

Level 1.
For time:
21-15-9 Thruster @42,5/30kg
Pull up

Level 2.
21-15-9 Thruster @35/25kg
15-12-9 pull up

Level 3.
21-15-9 Thruster @30/20kg
Jumping pull up

Rpe 4.5

TC 8min

Klassikko bench mark. Franin idea on olla kovalla intensiteetillä tehtävä treeni mikä mittaa voimaa, kapasiteettia, taitoa ja kestävyyttä. Jos on aikaa niin treenin voi tehdä kahdessa lähdössä.

FOR TIME:

3 Rounds
400m Run
21 American Kettlebell Swings
12 Pull-Ups

Timecap: 15:00

Please run the same route!

5 Rounds For Time:
400m Run
30 box jumps 24/20"
30 wall balls 20/14p

TC: 35min

Five rounds:

• Bodyweight bench press max reps
• Pull-ups max reps

Score is total reps

• SCALED:

• scaled bench press or floor press

• Banded pull-ups or heavy ring rows

rest as needed

20 min AMRAP:

• 400 m run or erg cals 25/20
• max rep unbroken pull-ups

Your final score is total pull-up reps after 20minutes.

Every Time you break on the pull ups go for a run! Choose a scaling option that always allows more than 10 Pull Up repetitions each time.

Ten rounds:

• 10 thrusters, 95 lbs/65 lbs or 42.5 kg/30kg
• 10 ring push-ups

• 50 pull-ups
• 400 m run
• 21 thrusters, 95/65 lbs or 42.5/30 kg
• 800 m run
• 21 thrusters, 95/65 lbs or 42.5/30 kg
• 400 m run
• 50 pull-ups