Monday 17.11.2025
- Kat
- 4 days ago
- 1 min read
Fitness:
A. alt every 90 seconds for 5 rounds
M1: 4 Seated Box Jumps
*Focus on a high and stable landing position
M2: 8 Russian KB Swings
*As heavy as form allows
B. 3 Rounds for time:
90 Double Unders
30 sec Front Plank Hold
30 sec Plate Pinch Hold (15/10kg)
30 sec Forearm Plank Hold
*15 min cap
*Ideally do holds unbroken.
*Modify DUs to 150 Heavy Rope Singles.
Performance:
A. In 15 minutes
Low Hang Power Clean:
3 waves:
2 x 80%
1 x 90%
*After each set, do a Broad Jump into a vertical jump. Rest at least a minute between sets
B. 3 Rounds for time:
90 Double Unders
30 sec Handstand Hold (back to wall)
30 sec Plate Pinch Hold (15/10kg)
30 sec Forearm Plank Hold
*15 min cap
*Ideally do holds unbroken.
*Modify DUs to 150 Heavy Rope Singles.
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