plan een intake

Workouts

workouts

You can find the movement standards to all movements in the document below.

[PDF] Movement standards

workout 1
"Rep roulette"

RX (MM/FF)

9 x amrap 1'

Min 1: Synchro TTB
Min 2: Synchro Alternating DB Clean
Min 3: Cal Ski IGYG

Min 4: Synchro CTB
Min 5: Synchro Alternating DB Clean
Min 6: Cal Ski IGYG

Min 7: Synchro TTB + C2B Complex
Min 8: Synchro Alternating DB Clean
Min 9: Cal Ski IGYG

INTermediate (MM/FF)

9 x Amrap 1'

Min 1: IGYG TTB
Min 2: Synchro Alternating DB Clean
Min 3: Cal Ski IGYG

Min 4: IGYG Pull-ups
Min 5: Synchro Alternating DB Clean
Min 6: Cal Ski IGYG

Min 7: IGYG TTB + Pull-up Complex
Min 8: Synchro Alternating DB Clean
Min 9: Cal Ski IGYG

workout 2
"fast & furious"

RX (MM/FF)

AMRAP 2'

Calories Echo Bike
Wallball Shots @ 9/6 kg

Both athletes work at the same time.
Athletes can switch at any time.

INTermediate (MM/FF)

AMRAP 2'

Calories Echo Bike
Wallball Shots @ 9/6 kg

Both athletes work at the same time.
Athletes can switch at any time.

workout 3
"earlybird"

RX (MM/FF)

part a.
for Max load

Clean
Front Squat
Thruster
Shoulder to Overhead

TC = 5 minutes
After complex athletes have 5 minutes to remove weights from barbell

part B.
For time

10 Worm Squat Clean & Jerk @ 95/65kg
5M Worm Lunges
10 Burpees over Worm
20 Worm Thrusters
5M Worm Lunges
10 Burpees over Worm

TC = 8 min

Part A & Part B both count for 100% each

INTermediate (MM/FF)

part a.
for Max weight on complex

Clean
Front Squat
Thruster
Shoulder to Overhead

TC = 5 minutes
After complex athletes have 5 minutes to remove weights from barbell

part B.
For time

10 Worm Squats @ 95/65kg
5M Worm Carry
10 Burpees over Worm
20 Worm Shoulder-to-Overheads
5M Worm Carry
10 Burpees over Worm

TC = 8 min

Part A & Part B both count for 100% each

workout 4
"the grind"

RX (MM/FF)

2 rounds For time IGYG

30 Devil Press @ 1×22,5/15
60 Box Jump Over @ 24″/20″
180 Double Unders

Athletes can switch at any point (IGYG)
TC = 18 min

INTermediate (MM/FF)

2 rounds For time IGYG

30 Devil Press @ 1×15/10 kg
60 Box Jump Over @ 24″/20″
120 Heavy Rope Single Unders

Athletes can switch at any point (IGYG)
TC = 18 min