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COMPETITION - Di 09.11.21

For athletes who need more than normal programming.

if you do not have the opportunity to train 2 sessions per day, you can also put together your own session.



Every 30 seconds, for 6 minutes (12 sets):

Dead-Stop Front Squat x 1 rep @ 90% of your 1-RM Dead-Stop Front Squat from last week.


For time:

50 Calories of Rowing

40 Wall Ball Shots 20/14 lbs

30 Burpee Box Jump-Overs 60/50cm

40 Calories of Rowing

30 Wall Ball Shots

20 Burpee Box Jump-Overs

30 Calories of Rowing

20 Wall Ball Shots

10 Burpee Box Jump-Overs

C. Accessory

60sec L-Sit Flutter Kicks x max time/reps.

10x Hollow Body Sit-Up to L-sit on KBs

Rest 60 seconds

30x Seated L-Sit Double Leg Lifts

Rest 2 minutes between sets

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