22-09-2023
FITNESS
STRENGTH
3 sets of
16(8+8) front foot elevated split squat 1+1/4
15-20 hip thrust heels on bench
30” Wall Sit weighted
rest 1′
skill: ring muscle up
Wod
Amrap 11′
12 cal
3 muscle up or any other progression/3 ring pull ups
3 ring dips
12 box jumps
3 muscle up
12 t2b
BURNOUT
EMOM 20′
-15/12 calories row/bike
-60 du/120 su
-20 goblet reverse lunges
-max reps dual db devil press
-REST
Core Strength
3 sets
-16 db pull throughs
-32 russian twists
-15 weighted sit ups
LEVEL 4
Workout
EMOM x 20min
1) 15/12 x Calories
2) 10 x Thrusters
3) 15 x Burpees Over Bar
4) 20 x Kipping Leg Raises
5) Rest
Core Strength
2 Sets of
10 x Strict Leg Raises
15 x V Ups
20 x Weighted Sit ups
30 x Russian Twists
1min Plank Hold
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