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COMPETITION - Fr 21.10.21

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 minute, on the minute, for 15 minutes complete:

Minute 1 – Isometric Hold on Pull Up Bar x 20-30 seconds

(goal is to pin chest to bar – or as close to it as possible – keeping shoulder blades down and


Minute 2 – Handstand Walk x 15-20 meters

Minute 3 – Skin the Cat x 4-6 reps


Every 90 seconds for 15 minutes (10 sets):

Back Squat x 2 reps @ 86%

Followed by...

One set of:

Back Squat x 8 reps @ 70%

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