2 rounds, 3 minutes in between each round
In 3 minutes,
500 m Row
Then max burpees with remaining time
*Score is total burpee reps

3 minute rest then

*For time
100 Box jumps 24/20”
100 American KB swings 53/35
*Partition reps any way you like, just get the work done!

3 Options:
– Glute Ham Raises: 4 x 10. Rest 90s.
– Reverse Hypers: 4 x 15. Rest 90s.
– Banded Pull-throughs : 4 x 20. Rest 60s.
*Wide Stance + Squeeze glutes for a full 2 count on each rep.

HANDSTAND PUSH-UP / DUMBBELL SPLIT-STANCE ROMANIAN DEADLIFT SUPERSET*

Performance
A1) Tempo (40×1) Handstand Push-Up:
5 x 6-10 reps

Add a few reps to last week. These should all be sub-max sets, adding a deficit if you’re able to. Full range of motion, no AbMats. No crashing or resting on your head! Perform the reps strict if you can. You can kip the concentric if you must, but keep true to the tempo on the eccentric through the full range of motion and do not crash or rest on your head.

A2) Dumbbell Split-Stance RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

Fitness
A1) Tempo (40×1) Seated Dumbbell Press:
5 x 5-8 reps

Add weight and/or reps to last week. Optional: Perform a Kick-Up to the wall with a few second hold immediately after each set of Presses.

A2) Dumbbell Split-Stance RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

*Warm up and then perform a set of Handstand Push-Ups, followed by a set of DB Split-Stance Single-Leg RDLs. Repeat for 5 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.

Post loads/reps to comments.
Exposure 8 of 8

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Every Minute on the Minute x 10:
20 Double-Unders
10/7 Hand Release Push-Ups
5 Pull-Ups

Post work to comments.

Rinnalleveto + saksityöntö

5 x 1 + 3

Rinnalleveto + etukyykky

5 x 2 + 2

Tempo Deadlift 7x1@50%

7 sec up
7 sec down

66 Deadlifts, 60kg/50kg
66 Box jumps, 60/50cm
66 Kettlebell swings, 24/16kg
66 Knees to elbows
66 Abmat sit ups
66 back squats 40kg/30kg
66 thrusters 30 kg/ 20kg
66 Wall ball shots, 9 kg/6kg
66 Burpees
66 Double-unders

4 kierrosta joka kolmas minuutti

-20 m karhukävely
-15 varpaat tankoon
-10 valakyykkyä

3 kierrosta aikaa vastaan

300 m soutu
15 rinta tankoon
10 HSPU

Lepoja