Exercises & workouts


Exercise/Workout
10k run
100 burpees
1 1/2 pull-ups
100 Double Unders
100 Pull ups
100 pushups
1 + 1/2 Ring Dip Bottom
100 air squats
10 min Assault Bike
100 Situps
1 + 1/2 Ring Dip Top
100 wallballs
15 Burpee Muscle Ups
1000 Burpees
100 cal Assault Bike for time
100 kb swings
1 + 1/2 muscle-up
1 Clean & 2 split jerk
10 m Handstand Walk for time
100 strict pullups
100 toes to bar
100m Handstand Walk for Time
1 muscle-up + n Ring Dips
150 Burpees
1 power clean & 2 push jerk
1-2-3 Muscle-up + 1 Ring Dip Ladder
100 BW Back Squat
100 pistols
100 Ring Dips
12 min bike erg for cals
12 min bike erg for distance
150 Burpees AFAP
1 Muscle-up transition + 1 Muscle-up
100 tgu for time 32kg
10000m Bike erg
150K Cycling HalvVättern
100 Dips
10000m SkiErg
17930m Run
19.3
1-2-3 Muscle-Ups + 1-2-3 Ring Dips