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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