20. Januar 2024
Jan
20
2 sets
-1:00 Bike
-5 Inchworms
-5/side DB Suitcase deadlift
-5/side Box Step ups
+
1 set:
-20 seconds pogo jumps
-10 seconds rest
-20 seconds speed steps
-10 seconds rest
-20 seconds timing drill (jump and tap thighs twice each jump)
Every 90 seconds for 9 minutes (3 rounds):
Minutes 0:00-1:30
3-5 Deadlifts @ 75-80%
Minutes 1:30-3:00
10 Dumbbell Meadow Rows
(e/s)
Every 90 seconds for 9 minutes (3 rounds):
Minutes 0:00-1:30
3-5 Deadlifts @ 75-80%
Minutes 1:30-3:00
10 Dumbbell Meadow Rows
Partner Met-con
For Time:
– 200/160 cal Echo bike buy in
into
4 rounds per person:
P1 does 1 round of:
-50 double unders
-20 alternating DB power snatch 22,5/15 kg
P2 does 1 round of:
-20 box jump overs
-10 TTB
Then Switch
Once each partner has completed both couplets, that equals one round.
Accumulate 15 reps – slow & controlled, each rep takes 10 seconds to complete