Category: Yleinen

EVERY 4 MINUTES FOR 5 ROUNDS:
15 WALLBALLS 20/14LBS
14 V-UPS
13 SUMO DEADLIFT HIGH-PULL 40/30KG
12 BOX JUMPS 60/50CM

MUSCLE-UP TECHNIQUE

3 SETS OF MUSCLE-UPS REST 2 MIN
(JUMPING MUSCLE-UPS WITH PAUSE ON DIP 3 SEC)

3 ROUNDS NOT FOR TIME
DB ROWS (SET OF 15)
HINGE ROWS (3-6 REPS
RUSSIAN DIPS (5-10 REPS)

2 ROUNDS:
2 MIN BOX STEP-UPS 70/60CM
2 MIN KB CLEAN & JERK 24/16KG

REST 2 MINUTES

2 ROUNDS:
2 MIN DOUBLE-UNDER
2 MIN CLEAN & JERK 45/30KG

Greenhorn Challenge 2020 podium.

PULL-UP TECHNIQUE

TEST UNBROKEN STRICT PULL-UPS

ON THE MINUTE FOR 16 MINUTES:
1# PULL-UPS
2# ROW
3# THRUSTER 20/15KG
4# REST

CONSISTENT ROUNDS. GO FOR A SET YOU CAN DO IN 30 SECONDS.

“BLAKE”
FOUR ROUNDS FOR TIME OF:
100 FOOT/ 30M WALKING LUNGE WITH 45LB PLATE HELD OVERHEAD
30 BOX JUMP, 24 INCH BOX
20 WALLBALL SHOTS, 20 POUND BALL
10 HANDSTAND PUSH-UPS

FOR TIME (WITH A PARTNER)
120 DOUBLE-UNDERS (EACH IN RELAY)
120 CHEST-TO-BAR PULL-UPS (TOTAL IN SETS OF 15)
120 HANG POWER SNATCHES
(42,5/30KG FOR TOTAL IN SETS OF 15)
120 DOUBLE-UNDERS (EACH IN RELAY)

Compare your score

JERK
3 REPS AT 70% OF YOUR 1RM CLEAN & JERK.
2 REPS AT 80%.
1 REP AT 85%.
X 3 SETS (WAVES)

POWER CLEAN
3 REPS AT 70% OF YOUR 1RM CLEAN AND JERK.
1 REP AT 80% OF YOUR 1RM CLEAN AND JERK.
X 3 SETS (WAVES)

BACK SQUAT
3-3-3-3-3

BARBELL ROLL-OUTS
4 X 8 REPS
WITH AS LITTLE REST BETWEEN SETS AS POSSIBLE.

KB SIDE BENDS
5 X 10+10
WITH AS LITTLE REST BETWEEN SETS AS POSSIBLE.

ON THE MINUTE FOR 20 MINUTES OF:
1# 15/12 CAL ROW
2# 15 DB PUSH-PRESS
3# 15 PUSH-UPS
4# REST

“DIANE”
FOR TIME:
21-15-9
DEADLIFT 102,5/70
HANDSTAND PUSH-UP

COMPARE YOUR SCORE