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COMPETITION - Mi 15.09.21

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.

 
SESSION 1

1. Running Interval

A. 5x 400m

B. 4x 300m

C. 3x200m

D. 1x 800m

always 1 minute between sets


SESSION 2:

1. Lifting

EMOMx10:

1 Clean and Jerk, climbing


2. Gymnastics Metcon

AMRAP 12'

3 Bar Muscle Ups

5 Front Squats from the ground*


*80% of heaviest weight from 1. (C+J)


3. Gymnastics Conditioning

3 Super Set

Max unbroken Strict HSPU

no rest into:

Max kipping HSPU

no rest into:

Max strict T2B

no rest into:

Max kipping T2B

no rest into:

Max Strict Ring Dips

no rest into:

Max Kipping Ring Dips


4-5min rest after each round

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