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COMPETITION - Di 24.08.21

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.


1. Conditioning 1

For time:

50 Snatches, 60/40kg

50 Lateral Burpee Box Jump Overs, 60/50cm

2. Conditioning 2

2 RFT:

100m Sled Pull, 1.25x Bodyweight

200m KB Farmers Carry, 2x32/24kg

3. Accessory

A. 2×2 Good mornings, heavy

B. 3×10 Glute Ham Raises GHD

C. 2×30 Reverse Hypers GHD


1. Running Session

EMOM 40Min: Alternate between:

1.Min - 200m fast

2.Min - Rest

be within 1 second of each interval

2. Strength

6x2 Back Squat

Increase the weight every set to a heavy double.

3. Gymnastics

A. 50 Strict HSPU for time

B. 2x30m HS Walk, rest as needed between sets

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