2 Rounds

10/side Xiao Pengs
5 Inchworms
5 Jefferson curls
10 Box jump, step downs
+
Build to workout weight for the DB hang clean and jerks
* Practise few sets of the other movements in-between
+
Once through @ workout weight
10/7 (cal) SkiErg
6 DB hang clean and jerks, alt @ 2 DBs
6 Burpees over DB
10/7 (cal) BikeErg
6 Box jump-overs, 24/20″
6 Burpees over DB

Back Squat, waves

4-3-2
4-3-2
4-3-2

Go every 2:30

For time

100 Double-unders
50 DB walking lunges @ 2 x 22.5/15kg (50/35lbs)
30 Handstand push-ups
15 Bar muscle-ups
80 Double-unders
40 DB front-rack walking lunges @ 2 x 22.5/15kg (50/35lbs)
20 Deficit handstand push-ups, 3.5/2″
10 Bar muscle-ups
60 Double-unders
30 DB overhead walking lunges @ 2 x 22.5/15kg (50/35lbs)
10 Wall-facing handstand push-ups
5 Bar muscle-ups

Time cap. 24:00

Before you start. Take a moment to estimate how fast you think you’ll go on each part. This is a good self-awareness and strategy practice that’ll help you prepare for competitions.
Overview. A beefed up take on 2022 QF workout. There’s an interesting dynamic here between decreasing reps and increasing difficulty on the lunges.
Strategy. Aim to keep the double-unders to minimal sets, but break them into manageable chunks with short rests to minimise trip-ups and maintain a consistent rhythm if needed. Do your best to stay relaxed and control your breathing before moving to each round of lunges.
Focus on a consistent pace for each set of lunges, planning smart breaks to ensure you can keep getting back to work quickly and avoid getting stuck. When you get to the front rack and overhead lunges, managing shoulder fatigue for the handstand push-ups should also be a consideration.
Approach each round of handstand push-ups and bar muscle-ups based on your proficiency and capacity. Regardless of your approach, be sure to have a plan that allows for breaks to remain short before getting back to work.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest).
Debrief.
– How was your overall approach? Did you have the right strategy for each movement?
– Could you keep your breaks short?
– Were you able to stay relaxed on the rope? Did you break the lunges, HSPUs and bMUs into smart sets?
– What would you adapt in your strategy to improve your result if you were to do the workout again?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Double-under → Reduce reps (75 – 50 – 25 reps) → Speed rope skips
DBs → 2 x 22.5/15kg (50/35lbs) to 2 x 15/10kg (35/25lbs)
Handstand push-up → Reduce reps (20 to 25 reps) → Standing HSPU variation of choice
Bar muscle-up → Reduce reps (9 – 7 – 5) → Chest-to-bar or regular pull-ups (30 – 20 -10 or 15 – 10 – 5)
Deficit handstand push-up → Reduce reps (10 to 15 reps) → No deficit → Standing HSPU variation of choice
Wall-facing handstand push-up → Reduce reps (5 reps) → Strict HSPU → Kipping HSPU → Standing HSPU variation of choice

33' AMRAP w. partner, YGIG style
40/40 DU
30 dbl DB thruster @2x22.5/15kg
20 burpee box jump
10 HSPU/ pike push up

3 Rounds @ 2 RIR

8-12/side Single-leg hip thrusts
8-12/side KB sidebends
0:30-1:00 Sorenson hold

Amrap12:
10 air squat
5 db push press, right
5 single arm db oh march, right
10 air squat
5 db push press, left
5 single arm db oh march, left
200m row or ski/ 400m bike erg

Huoltava, 36 minuutin peruskestävyysharjoitus

Lämmittely
2min soutu
2min pyörä
2min hiihto

Tee kerran B-osion liikkeet läpi.

Harjoitus, 6 kierrosta (Syke 60–75%/HR max)

A) 3 min: Ergo

Vaihdellen hiihto, pyörä, soutu

B) 3 min: AMRAP

8 Valakyykky räkkiä vasten; seiso räkin välissä ja paina keppiä räkkiä vasten kyykätessäsi alaspäin
8 Pystypunnerrus seinää vasten; istu lattialla, pidä kädet kiinni seinässä liikkeen ajan ja työnnä ne kohti kattoa suoriksi
8+8 Yhden jalan maastaveto; toinen jalka suorana penkin päällä (kasakkakyykky-tyylisesti)

Tee liikkeet rauhallisesti ja jatka aina siitä, mihin edellisellä kierroksella jäit.

Harjoituksessa vuorotellaan osiota A ja B. Harjoituksen on tarkoitus olla peruskestävyysharjoitus, joka kehittää myös liikkuvuutta. Tee harjoitus alusta loppuun tasaisella ja maltillisella tahdilla, jotta syke pysyy pk-alueella.

LÄMMITTELY
2 kierrosta - 40s./15s.
1. Pull over vk
2. Lantionnosto + vk käsien vienti kohti jalkoja
3. Lankussa käden ojennus eteen (toisella kierroksella kierrot)
4. Lantion dippaus lp päällä
5. Rintarangan ojennus boksilla
6. Valakyykky vk

VOIMA
4 x 6-8 etukyykky

AMRAP 12min
12 rengassoutu
6 + 6 yhden jalan lantionnosto
6 + 6 kk kierto alhaalta ylös käyntiasennossa
12 lankussa olkapääkosketus

-handstand +handstand walk
-hs strength

For time
- 30 snatches

♀ 95 lb
♂ 135 lb