In teams of 6 athletes, perform as many rounds and reps in 15 minutes of:

20 ground to overhead with a tractor tyre (3 athletes working at a time)

20 synchro pull ups (3 athletes working at a time)

20 synchro kettlebell swings (3 athletes working at a time)

Rules:

The workout has to be performed without talking throughout the 15 minute period. Only non-verbal communication is allowed. Any time any team member utters a word, the whole team has to run a 400m penalty lap.
In tyre ground to overhead, all three athletes working much reach lock0ut overhead at the same time.
In synchro pull ups, all three athletes working must reach chin over bar at the same time for the rep to count. Athletes may remain in chin over bar hold until all three athletes have completed the movement (chin over bar).
In synchro kettlebell swings, all three athletes working must have the kettlebell overhead at the same time.
See how your team works together when you can’t use words! This is a brilliant exercise for developing team unity – post in comments how you get on!

Last chance to bag a team spot at Tribal Clash Portugal on 28th-30th April in the sunny Algarve! Check out our last minute special super discounted team price offer and register here! Come and get some fitness AND a tan!

7 sets
4-6reps each set
80% of 1RM
2 secs going down, 2 secs hold then explode up, 1sec rest on top

Three sets of:
Back Squat x 6 reps @ 31X1
Rest 90 seconds
Strict Pull-Ups x 8 reps @ 2110
Använd extra tyngd om det är lätt
Rest 90 seconds
Handstand Hold x 60 seconds
Rest 90 seconds
+
5 rounds:
1min double kb push press
30 sec rest
1min static back hold
30 sec rest

3 RFT

• 1000m row
• 10 ring muscle up
• 10 HSPU
• 10 GHD situps
• 10 t2b
• 10 cleans 40kg
• 10 bar facing burbees

TIMES TO BEAT
Beginner athlete: 49min 49sec
Average athlete: 41min 31sec
Advanced athlete: 33min 13sec
Elite athlete: 24min 54sec
Regional athlete: 21min 35sec

For time:

Use the same barbell throughout the workout and add weight as you go

• 21 Bar facing burbees
• 18 Thrusters 50kg
• 15 Pullups
• 15 Bar facing burbees
• 12 Thrusters 60kg
• 9 Chest 2 bar pullups
• 9 Bar facing burbees
• 6 Thrusters 70kg
• 3 Bar muscle ups

TIMES TO BEAT

Beginner athlete: 16min 17sec
Average athlete: 13min 34sec
Advanced athlete: 10min 52sec
Elite athlete: 8min 9sec
Regional athlete: 7min 4sec

Amrap 12 of
100 kbs 24
80 box jump
60 pull ups
40 hspu

amrap3
15wb
15 t2b
Если закрыл 3 раунда, бонус 3 минуты

AMRAP 10min:
Rx:
20/15 cal Row
15 Wallball
10 Box over jump
2/1, 4/2, 6/3... Muscle up

Skaalattu:
20/15 cal Row
15 WB
10 Box over burpee

Masters:
20/15 cal Row
15 Wallball
10 Box over jump
1,2,3... Hyppy Muscle up

For Time

1 Rounds
100 Double Unders
50 Air Squat
25 Push Press (35/25)

2 Rounds
60 Double Unders
30 Air Squat
15 Push Press (35/25)

3 Rounds
40 Double Unders
20 Air Squat
10 Push Press (35/25)

Time Cap 25'

Takakyykky.
Toinen tekee ja toinen huilaa.
10-9-8...1-2-3...10
Valitse paino päivän mukaan.
Tekniikka edellä ja aikaa vastaan.