MAN
20 cal Echo Bike
7m Handstand Walk + 3 sHSPU *unbroken
7 sHSPU
3 sHSPU + 2m reverse Handstand Walk *unbroken
5m Handstand walk
WOMAN
15 cal Echo Bike
5m Handstand Walk
2m Handstand Walk + 1 sHSPU *unbroken
7 sHSPU
1 sHSPU + 1m reverse Handstand Walk *unbroken
"A"
max weight for complex of:
2+2+1
Clean (TnG) + Front Squat + STOH
Time Cap: 5 min
1 min rest
"B"
AMRAP 3 min
max reps Clean & Jerk 100/65 kg
4 rnds
3/2 Rope Climb
70 DU
Into max reps
1 Snatch
1 Hang Snatch
2 Box Jumps Overs
5/3 Ring Muscle Up
7 Thruster 70/50 kg
9 Back Squat
6-12-18-24-...
DB Snatch 1x30/22,5 kg
T2B
+
each rnd: 12m dual DB F.R.
Walking Lunges 2x22,5/15 kg
20/15 cal Row
max effort Burpee Over Rower
MAN
20 cal Echo Bike
5m Handstand Walk
2m Handstand Walk + 3 HSPU *unbroken
13 HSPU
WOMAN
15 cal Echo Bike
5m Handstand Walk *2,5m unbroken
1m Handstand Walk + 1 HSPU *unbroken
11 HSPU
"A"
max weight for complex of:
2+2+1
Clean (TnG) + Front Squat + STOH
Time Cap: 5 min
1 min rest
"B"
AMRAP 3 min
max reps Clean & Jerk 80/45 kg
4 rnds
3/2 Rope Climb
70 DU
Into max reps
1 Snatch
1 Hang Snatch
2 Box Jumps Overs
10/6 CH2B Pull Up
7 Thruster 60/40 kg
9 Back Squat
6-12-18-24-...
DB Snatch 1x25/17,5 kg
T2B
+
each rnd: 12m dual DB F.R.
Walking Lunges 2x17,5/10 kg
20/15 cal Row
max effort Burpee Over Rower
MAN
20 cal Echo Bike
5m Handstand Walk
2m Handstand Walk + 3 HSPU *unbroken
13 HSPU
5m Handstand walk *2,5m unbroken
WOMAN
15 cal Echo Bike
5m Handstand Walk *2,5m unbroken
1m Handstand Walk + 1 HSPU *unbroken
11 HSPU
2,5m Handstand Walk *unbroken
"A"
max weight for complex of:
2+2+1
Clean (TnG) + Front Squat + STOH
Time Cap: 5 min
1 min rest
"B"
AMRAP 3 min
max reps Clean & Jerk 80/45 kg
4 rnds
3/2 Rope Climb
70 DU
Into max reps
1 Snatch
1 Hang Snatch
2 Box Jumps Overs
3/1 Ring Muscle Up
7 Thruster 60/40 kg
9 Back Squat
6-12-18-24-...
DB Snatch 1x25/17,5 kg
T2B
+
each rnd: 12m dual DB F.R.
Walking Lunges 2x17,5/10 kg
20/15 cal Row
max effort Burpee Over Rower
MAN
20 cal Echo Bike
5m Handstand Walk *2,5m unbroken
2m Handstand Walk + 3 HSPU *unbroken
10 HSPU
WOMAN
15 cal Echo Bike
5m Handstand Walk *2,5m unbroken
1m Handstand Walk + 1 HSPU *unbroken
9 HSPU
"A"
max weight for complex of:
2+2+1
Clean (TnG) + Front Squat + STOH
Time Cap: 5 min
1 min rest
"B"
AMRAP 3 min
max reps Clean & Jerk 50/35 kg
4 rnds
3/2 Rope Climb
70 DU
Into max reps
1 Snatch
1 Hang Snatch
2 Box Jumps Overs
10/6 CH2B Pull Up
7 Thruster 50/35 kg
9 Back Squat
6-12-18-24-...
DB Snatch 1x20/12,5 kg
T2B
+
each rnd: 12m dual DB F.R.
Walking Lunges 2x15/7,5 kg
20/15 cal Row
max effort Burpee Over Rower
Workouty pro vás připravuje
MAREK VÁCHA
Fittest in CZE 2022 a 2023
Zakladatel tréninkového systému RISE UP FROM FAILURE
ÚSPĚCHY
