29. Februar 2024
Feb
29
Row Pick Drill x 3 cycles through:
-5 Strokes arms only
-5 strokes Hips + arms
-5 strokes Half leg + hips + arms
-5 Full strokes
Rest :30-60 after each set
+
2 sets
-8/side Bodyweight lunges
-10/side Russian Twists (bodyweight)
-12/side plank shoulder taps
Every 2 minutes for 12 minutes (3 rounds):
Minutes 1-2
-Ring Support Hold for 10 seconds
-Bottom of Ring Dip Hold for 10 seconds
-False Grip Chest To Rings Hold for 10 seconds
-False Grip Passive Hang with Turn Out for 10 seconds
Minutes 3-4
-6-8 Suitcase Dumbbell Bulgarian Split Squats (3020 tempo) e/s
Every minute for 25 minutes (5 rounds):
Minute 1
-Row for 45 seconds for calories
Minute 2
-Max Wall Walks for 45 seconds
Minute 3
-Side Plank s for 15 seconds
Minute 4
-Farmers Walk for 45 seconds Max Distance @ 22.5/15 kg
Minute 5
-Arch Body Hold for 30 seconds
Min 1: picking up intensity every 15 seconds (4/10,6/10,8/10 rpe respectively)
Min 3: 15 sec/side
Min 4: 8m = 1 rep on farmers carry
5 min at a 5555 tempo.
Eyes closed, breathe at a 5 sec inhale/5 sec pause/5 sec exhale/5 sec pause tempo,
your goal is to get as close to 15 total cycles by the time the 5 minute mark hits. See how close you can get without looking at time so it creates a strong focus on your
breathing.
Scoring:
Round 1: Row Calories i/t
Round 2: Wall Walks i/t
Round 3: Side Planks
Round 4: Reps Farmers Walk i/t