10 rounds 2:00 on / 2:00 off
> 200m run buy-in, then AMRAP:
> 10 KBS (24/16kg)
> 10 ring rows
Scaling:
KB – reduce weight if needed. All sets should be unbroken.
Top tip:
Go hard on the run! You’ll get plenty of time to recover between sets.
10-20-30-40-50 front squats (42.15/30kg)
* 15 burpees over bar after each set
Time cap: 20 minutes
Scaling:
FS – the squats will Get tough! Reduce weight if needed.
Burpees – ideally jump over the bar two-footed. Scale to step overs if needed.
Top tip:
An ascending ladder is much tougher mentally than a descending ladder. Keep moving steadily and don’t let the thoughts in your head get to you!
A) Deadlift 4 x 10 @ 60%
B) “JT”
21-15-9
> handstand push ups
> ring dips
> push ups
Scaling:
HSPU – scale to pike push ups
dips – use feet for assistance if needed
push ups – scale to box push ups
Top tip:
JT is PUSH-PUSH-PUSH! Expect the push ups to be much harder than normal and scale accordingly. Always break before failure, small sets with short rests is the way to go!
A) 1RM Clean & Jerk
B) Running clock:
0:00 800m run
6:00 400m run
9:00 200m run
Each run time will be scored individually; the aim is to hit each one as hard as possible.
Scaling:
None required, build up to your own max on the C&J
Top tip:
We’ll build up with lots of reps at light weights on the C&J; don’t jump too high too quickly.
3 rounds, 1 minute on each station:
1. 30 second handstand hold
2. burpees
3. box jumps (24/20″)
4. push press (35/25kg)
5. bench hops
6. rest
Scaling:
Handstand hold – accumulate as much time as you can in a frestanding hold. Scale to a hold against the wall or 3 wall climbers if needed
Box jumps – reduce height or step up if you’re not confident jumping
Push press – reduce weight if needed; this should feel ligth to start
Top tip:
The clock will keep running; work for the full minute and then transition quickly to the next station. Aim to hit the same numbers in rounds 2 & 3 as you did in round 1.
A) find a 2RM Front Squat
B) 15 minute EMOM
1. max front squat @ 50% of part A
2. max distance row in 20 strokes
3. rest
Scaling:
None required – you’ll build up to a weight appropriate for you on the front squat.
Top tip:
Today we’ll be focusing on the power of each stroke on the row; use your bodyweight, float on the seat and don’t rush.
A) Deadlift 10,8,6,4,3,2,2
B) 3 rounds for quality
> 10 bench press
> 20 medball weighted sit ups
> 30 pistols
Scaling:
Bench press – select your own weight, you should be condfident you can do 10 unbroken reps each round
Sit up – select your own weight
Pistols – if you don’t have pistols, try box pistols. If they are too hard, do 10 Bulgarian split squats on each leg
Top tip:
Take plenty of rest on the deadlifts when you get to 4 reps and fewer.
3 rounds off 10:00
> 40m KB lunge (24/16kg)
> 30 KBS (24/16kg)
> 20 goblet squats (24/16kg)
> 100m single arm overhead carry (24/16kg)
Scaling:
reduce the weight of the KB if needed
Top tip:
Move at a steady pace throughout. Aim to complete rounds 2 and 3 within 15 seconds of your round 1 time; if you can’t, you went out too hard!
A) max unbroken strict pull ups
B) 10 min pull up EMOM: 50% of part A
C) Handstand practise
D) 5 min max burpees
Scaling: use a band if you don’t have strict pull ups. If you can do at least 5 strict pull ups, part B can be kipping
Top tip: don’t go out too fast on the burpees… find a pace that’s uncomfortable but which you can hold on to. This is about finding your red line and sitting just underneath it!