Zaterdag (Masters & Intermediate)

Workout 1

5 RFT – Timecap 14 minutes

12 Dumbbell Deadlifts

9 Dumbbell Hang Power Cleans

6 Dumbbell Shoulder to Overhead

5 Pull-ups

10 Hand Released Push Ups

15 Air Squats

Dumbbells 22,5/15kg

 

Workout 2

In 10 minutes:

1000m Row

6 Rope Climbs

Max reps Sandbag over Shoulder 75/50kg

 

Zondag (elite)

Workout 1

5 RFT – Timecap 14 minutes

12 Dumbbell Deadlifts

9 Dumbbell Hang Power Cleans

6 Dumbbell Shoulder to Overhead

5 Pull-ups

10 Hand Released Push Ups

15 Air Squats

Dumbbells 22,5/15kg

 

Workout 2

For max reps (scored per movement)

A. 1 minute max C2B Pull-ups

B. 1 minute max Bar Muscle-ups

– 1 min transition –

C. 4 minutes of 10M Sandbag Walk + 4 Sandbag Squats 75/50kg

– 1 min transition –

D. 2 minutes Handstand Walk for meters

 

Workout 3

For max reps in 10 minutes:

1000m Row

1 Legless Rope Climb

1 Rope Climb

1 Legless Rope Climb

1 Rope Climb

1 Legless Rope Climb

1 Rope Climb

Max reps Log Lifts 75/50kg