THRUSTER CHALLENCE

For time:
100 Thrusters (use a broomstick)
- After each 10reps, do 10 Burpees

3rft: 9min time cap
21 Wall balls
14 push ups
7 DL 100/70kg
5min rest
21-15-9: 9min time cap
Double Kb snatch 16/12kg
CTB
5min rest
8rft: 9min time cap
10 Burpees
25 DU

600m run
10 back squats 100kg/75kg
10 Bar MUs
600m row

Warm up:
-800m easy jogging
-Calf stretch
-Hurdler stretch
-Glute stretch

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3x7min
Buy in:
800m Run
+
In remaining time AMRAP
20 Air squat
10 Burpees
Go every 10min

Workout is inspired by The Training Plan.

“Metcon Day”

12-9-6
Power Snatch @60/40kg
Bar MU

3min rest

15-12-9
Power Snatch @50/35kg
C2B

3min rest

21-15-9
Power Snatch @40/30kg
Pull-Up

Hit all rounds with RPE 3-4. You have to have energy left with the final round!

Loadings:
Rxd: 60/40-50/35-40/30kg
Masters & Tailored: 50/35-40/30-30/25kg

Tailoring Options:
Decrease Loadings
Bar MU→Jumping Bar MU
C2B→Jumping C2B
Pull-Up→Jumping Pull-Up

DU 50-40-30-20-10
wall ball 10-20-30-40-50 9kg/6kg

Day 2
Handstand skill

3 sets of 10-20 kick ups to handstand
1st set: low kick ups video
2nd set: diagonal kick ups
3rd set: full handstand kick ups
-knees straight, toes pointed and tight core!

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For 8 min with a running clock:
-accumulate as many handstand steps or shoulder taps in a 1m x 1m area, rest as needed

-tailoring option: 5 sets of max shoulder taps against a wall

Optional Gymnastics by Erik, Day 1&2 at the last page!

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Rope work (3/4)
2-4 rounds, rest as needed between:

1) 5-10 Seated feet lock/Jump to feet lock and one-two ascent video
2) 7+7 Single Arm Ring Row video
3) 5-10 Toes to Rope video
4) 10-20 Hollow Pull-Down video

RPE 3 to 4

Practice to master the foot lock and to be confident to use it.

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Optional Accessory
CONDITIONING
Choose from home edition or DB/KB home edition

4 rounds, 20 reps each:
- Table row
- Superman rocks
- Lunge steps (2=1)

PUSH-UP ENDURANCE

For time:
8x10 Unbroken push-ups

Then

16x5 Unbroken push-ups

Settien on oltava unbroken, muuten sitä ei lasketa. Huilaa settien välissä tarpeeksi, jotta seuraava setti menee.