ACCESSORY
2-3 rounds:
8-10 barbell sit ups
20-30s barbell hold with one leg
12 ring facepull

For time :

50/40 Calorie Echo Bike

5 Rounds Of " Cindy "

30/24 Calorie Echo Bike

3 Rounds Of "Cindy "

10/8 Calorie Echo Bike

1 Round Of " Cindy "

• Ladies can aim to hold around 10 calories a minute on the echo bike. Guys can aim to hold around 12 calories a minute. Having these numbers can help you stay focused on your bike pace during this workout.

• Let´s aim for speedy transitions on the rounds of "Cindy". The goal there is to go unbroken on the pull-ups, perform push-ups in 1-2 sets, and to find a fast steady pace on the air squats.

3 Rounds :

1:00 Echo 1. Rounds Easy / 2. Round Moderate / 3 Round Workout Pace
10 Kettlebell Swing
5 Box Jumps
5 Hip Thrust
3 Hang Muscle Snatch
3 Hang Power Snatch

Every 5 mins x 6 sets
30/24 cal row/bikeerg/ski
20 alt. DB snatch @22,5/15kg
10 Box jump over @60/50cm
Work should be done sub 3-4 mins

🐞🐝🦋🐞🐝🦋🐞🐝🦋

Rx`d
21-15-9
Ttb
*20m kb front rack lunge after set of ttb @24/16kg

Rest1:1

15-12-9
c2b
*70 DU after each set of c2b

Scaled

15-12-9 / or 12-9-6
Ttb
*20m kb front rack lunge after set of ttb @12-20kg

Rest1:1

12-9-6
Pull up
*40 DU after each set of pull up

Target under 6min, caps 8min

500m row
2x 5 of each movement
high hang high pull
high hang muscle clean
no feet clean pull under
no feet high hang clean
clean
spend 6 min building up to work weight

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Clean
Set 1 70% x 3
Set 2 80% x 3
Set 3 90% x 3+
- tng
- on last set aim to get 5 reps
- % are a guide line, listen to your body when picking up weights.

8 Rounds
* 1 Min erg
* 1 min amrap 15-20 sit ups + max rep kb swings

rest 2 min

8 Rounds
* 1 min Object carry Or Shuttle run Or Rope Jump
* 1 min amrap 20 air squat + max rep push ups

Warm up

A) 3 rounds
1min erg
10s active squat hold
10 side squat
8-10 banded pull-down
5 push-up to downdog

B) 3-5 sets increasing weights in front squat

Workout

A) Front squat
4x5 @75-78%
2-2,5min rest between the sets

B) 7/5/5/5 pull-up
Rest 2min

C) 3 rounds for quality
6-8/side DB see-saw press
10-12 barbell bent over row
8/side one legged box step up (weighted)

3rounds:

40m D ball carry
30+30s side planks
60s plank hold