Drakkar – 1000m Row
Pull Up Medley – Alternate wide / narrow / under grips for 5 reps each
TRX – YTW’s x 3 – 5 pulls in each position make a set.
Build to a heavy set of 8 for 3 rounds – ensuring to hit an adequate number of reps on lower weights en route to your sets of 8.
With a split stance pull the weight to your hip from the floor with a 1 second hold at the top. Ensure your core is engaged throughout controlling the weight remaining untwisted by it.
INITIAL SETS – On each set, the weight goes up, the reps come down. Ensure to kip as little as possible avoiding going too heavy impacting technique.
TRIPLE DROPS – Start on a heavy weight where you can complete 6 clean reps with 2-4 more kipped, dropping the weight twice for 2 extra sets to failure. Completed twice.
GORILLA ROW – 8-10 reps per arm – kettlebells in between a shoulder width stance with your knees pushing out. Directly into…
DEADLIFT – 10-12 reps with the same kettlebells – narrower stance than your gorilla rows. Followed by..
FARMERS WALK – Using the same kettlebells farmers walk for 30 steps maintaining core integrity to close out the round.
DANTE ROW x 10 – Slow and controlled reps, with a 2 second hold at the point of tension.
FACE PULL x 15 – Today’s technique is geared toward almost wearing the rope as a hand band – with pinkies up at the peak of the pull.
BAG HIGH PULL THROWS – Take a bag or slam bag and explosively perform an upright row – letting go at the peak to allow the bag to travel as high as possible.
BAG SHOULDER THROW & SPRAWLS – Brace for a deadlift and throw your bag over your shoulder (single or two handed) – Run over to the bag and sprawl on it before throwing again.
BAG FLOOR TO SHOULDER – Mimic a power clean in terms of taking your bag from the ground – twisting it to allow it to rest on your shoulder before returning it to the ground. Alternate shoulders for reps.
KETTLEBELL SWINGS – As ever – core engaged. Do not let the weight control you – feel free to alternate some single arm swings too. For justice.
TIRE PULLS – Tie a rope around your tire and pull it to you. This can be done sitting or in a plank position with a lower weight. You can also tie the rope to plates with no tire. Just don’t break the floor.
FEET IN TIRE WALKS – Feet at a 90 degree angle in a plank position – walking forward on your hands – maintaining structural integrity throughout.
KNEES TO ELBOW HANGING CRUNCHES – Hanging from a bar – hands close together with an over / under grip. Bring your knees up to touch your elbows for one rep.