hspu technique

*
Bodybuilding; 4-5rounds
3-10 hspu/ or Db seated press
3-10 pull up,
15 barbell/ db curl
15 banded tricep
15 banded pull apart

IN TEAMS OF 2
FOR TIME
120 KB Sumo Deadlift High Pulls @ heavyish
100 Sit-Ups
80/60 Cal Bike/Row/Ski
100 KB Sumo Deadlift High Pulls
80 Sit-Ups
60/40 Cal Bike/Row/Ski
80 KB Sumo Deadlift High Pulls
60 Sit-Ups
40/30 Cal Bike/Row/Ski
*Partner 1 works while P2 rests. Split work as needed.
RPE 8

Timecap: 30 mins

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 EZ Jog
MIN 2- :45 Alt. Bird Dogs
MIN 3 - :45 Child's Pose

Row

2 x 1000m @ 5k AVG pace

work/rest 1:1 or with partner.

Score : Avg Pace

Overhead Or Front Squats
3x6
Build to a Moderate-Heavy weight and stay at that weight across all sets.
RPE 7

rope climb technique
*
Bodybuilding

4-5rounds:
1-3 rope climb
8-10 Db bench press
10 barbell/ db curl
15 banded tricep

”you go i go” FOR TIME:

70-60-50-40-30-20-10

●Deadlifts 85/65kg
●weighted sit ups (medball) 9/6kg
●Kipping hand stand push ups (sc: dbl db push press)
●Single under Crossovers (or du)
●DB hang cleans 2 x 25/17,5kg

● Every 2 min: perform 5 syncro bar over
burpees

Tc: 40 min.

A)
EMOM x 12 MINUTES
MIN 1+2 - AMRAP of 25 Double Unders + 15 Russian KB Swings + 10 KB Goblet Alt. Lunges
MIN 3 - :50 Plank Hold

-Rest 1:00-

B)
EMOM x 12 MINUTES
MIN 1+2 - AMRAP of 25 Double Unders + 20 total Ball Russian Twists + 15 Ball Squats
MIN 3 - :25/:25 Side Plank Hold

• Pick up where you left off each round.

• Option for 15 Crossover Single Unders instead of doubles today

• RPE 6, keep it medium today!

AMRAP 15
15 KB Swings 24/16kg
12 Wall Balls
9 Box Jumps
6 Handstand Pushups

AMRAP 36:
5 Clean & Jerk 60/40
11 Pull-up
19 Lateral Bar Burpee

Metcon (time)

For time:
60-40-20 Double unders
30-20-10 Pull-ups

Timecap: 6 minutes

Accessory:

Strict toes to bar/Toes thru rings, 4 x 6-10
4-6 sets of 60m 1-arm farmers walk - heavy (2-3 sets/hand)