Category: Yleinen

“Christine”
Three rounds for time of:
Row 500 meters
12 Deadlifts: body weight
21 Box jump, 20 inch box

Back Squat
5-5-5-5-3-8

Push Press
Find heavy 5rep

Deload Week

Rope climb
Foundations

On the minute for 25 minutes,
2 Rope climb
4 Burpee box jump 20″
6 Thruster 42,5/30
8 Toes to bar
10 Push-up

Deload Week

Bar muscle-up
Foundations

20 min AMRAP of,
Run 300m
1 Bar muscle-up / Chest to bar
Run 300m
2 Bar muscle-up / Chest to bar
Run 300m
3 Bar muscle-up / Chest to bar
Run 300m

Deload Week

Snatch Grip Push press
5×3

Snatch balance
5×2

Hang snatch, pause at hi-hang
5×1

Deload Week

Handstand
Foundations

3 Rounds:
Row 3 minutes
3 minutes of,
8 KBS 24/16
8 HSPU

This is meant to be done on a slow pace and now real score is submitted.

Deload Week

Double-under
Overhead squat
Foundations

3 Rounds with a partner,
50 Overhead squat 30/20
50 Double-under each
50 Sit-ups

Deload Week

Seated box jump
7×2

15 min AMRAP of,
1 Skin the cat
1 min Accumulate Squat hold
1 min Accumulate Push-up top position hold

Tabata This!

Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

Compare your score

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

Deadlift
5×2 build up

5 ME sets of Weighted pull-ups @70% from 1RM
20m handstand walk between sets