Skills and Drills
Toes to Bar:
Advance:
5 sets (10:00)
8-10 Kip Swings
5-8 Strict Toes to Bar
Intermediate:
5 sets (10:00)
6-8 Kip Swings
5-8 Strict Knee Raise + Extension
Beginner:
5 sets (10:00)
5 Kip Swings (Stand on tiptoes if needed)
5-8 Strict Hanging Knee Raise
Alternative Option:
5 sets (10:00)
10 Weighted Sit Ups
30-second Plank Hold (elbows)
* On the Kip, have athletes focus on getting their head through their arms (swing through) and behind the bar (swing back). *
WOD
“2 Kişilik Takım Antrenmanı”
16 AMRAP:
4-8-12-16-20-….
Thrusters 30/20 kg
Burpee Box Lateral Jump (60/50 cm) *choose bunny jumps
Chest to Bar Pull Ups
Acc:
3 Sets
8-12 Dual Dumbbell Bench Press (rpe 7)
8-12 Barbell Single Leg Deadlift (rpe 6-7)
Rest 1:00/1:30 btw sets