Thursday 29.01.2026
- Kat
- 1 day ago
- 2 min read
Conditioning:
A. Week 4 - Bar Series 4/5 - Butterfly Pull Ups
B. 3 Rounds:
60 sec work, 30 sec rest
M1: 2 quality Butterfly sets (if you don't have them, do 2 x 5 strict circles)
M2: Max Cal Echo Bike
M3: Max True Ring Rows
M4: Max Cal Ski
M5: Max Box Jump Over (24/20")
Skill & Strength:
A. See Fitness
B. 3 Rounds:
60 sec work, 30 sec rest
M1: 6 30 sec L-Tuck or Tuck Hold
M2: 2 quality Butterfly sets (if you don't have them, do 2 x 5 strict circles)
M3: 6 'no touch' Shoot throughs
M4: 5 SA Ring Rows (e side)
M5: Banded Internal Rotation Diagonals
Comp Class:
A. 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Reps for Time:
Deadlift (102/70kg)
Bar Facing Burpee
*10 min time cap
Compare to 8/3/22
Fergus K: 9.59
Liz B: 194 reps
B. alt OTM x 12 mins
M1: 1-3 Rope Climbs
M2: 8-16m HS Walk
M3: 5 C2B + 2-6 MU
M4: 6-10 Shuttles (8m)
*You should be pretty taxed after 22.2, find a sustainable pace here while fatigued.
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