CONDITIONING
”Matador Mix”

5 rounds, 45sec ON, 15sec OFF

1) Ring Muscle-Up
2) Front Squat @80/50kg
3) D-Ball/Sandbag Ground to Shoulder (around 70/40kg)
4) Airbike (1cal = 0,5rep)
5) rest one minute (45sec + 15sec)

Overall RPE 5 (maximum effort)

First 45sec with Muscle-Ups, then 15sec res, Next 45sec with FS and 15sec rest… Fifth minute is completely for resting. Total of 5 rounds and your score is all reps together.

Target: Aim for 5-8 reps with each movement. This is a test and we will repeat this 2-4 a year.

Loadings:
Rxd: FS 80/50kg and D-Ball 70/40kg
Masters: FS 70/45kg and D-Ball 50/35kg
Tailored: FS 60/40kg D-Ball 45/30kg

Tailoring Options:

Ring MU→ Bar MU or Jumping Ring MU/Bar MU or C2B
Front Squat→ decrease the loading 80/50kg→ 70/45kg→60/40kg
D-Ball/Sandbag→ decrease the loading. If you don´t have a bag/ball do heavy hang power cleans
Airbike→ Row