Strong Body Blog

A. Warm-up: Gymn. + 3 sets: 

200m Run 

20 Walking lunges 

15 Push-ups

15 Air squats 

B. Alt. Back rack lunges @ 10RM 

• from rack! 

C. For time: TC: 24’ 

400m Run 

22 Weighted Box steps @ 1x22.5/15kg DB 

400m Run 

45 Wall ball @ 9/6kg

400m Run 

45 Wall ball @ 9/6kg

400m Run 

22 Weighted Box steps @ 1x22.5/15kg DB

400m Run

A. Warm-up: Gymn. + 2 sets of: 

200m Run 

60s. HS hold 

60s. Wall Sit 

60s. Plank 

B. “Running clock”

0:00-10:00

1600/1200m Run (4/3x400m) 

10:00-20:00

5 Rounds of “Mary” 

5 HSPU 

10 Pistol squats 

15 Pull-ups 

20:00-30:00

1600/1200m Run (4/3x400m) 

C. Accessory: 

25 Abmat Sit-ups 

25 Hip Thrust on floor 

x 4 sets

A. Warm-up: Gymn + 3 sets of: 

15s. Hard + 45s. Easy tempo Cardio machine (Row, Bike, Ski) 

2 Wall climb 

24m (2x12m) Double KB front rack carry 

15 Banded good morning 

B. Strict press - from rack 

6x2 reps @ same weight

*Try to heavier than last week

C. 3 Rounds for time:

15 Box jump-overs @ 70/60cm 

10/8 D-ball or Sandbag over to shoulder @ 70/50kg (Scale if you need) 

Tc: 9’ 

Rest 5:00

D. 3 Rounds for time: 

15 Box jump-overs @ 70/60cm 

10 Hang power clean @ 70/50kg (Scale if you need) 

Tc: 9’ 

E. Accessory: 

1 min. Dead hang on bar 

Max time Clean grip barbell deadlift hold @ 100% of D weight

Rest 2 min. 

x 2 sets

A. Warm-up: 

1:00 Cardio machine / 200m Run 

10/10 Single-Leg RDL @ use KB or DB 

20 Steps walking lunges 

20 Alt. V-ups 

30s. HS hold 

x 3 rounds 

B. Handstand push-up practice 

RX: Def. Strict HSPU 5x3 reps 

C. Every 4’ x 8 Rounds (32min.) 

20m Double KB or DB Front rack walking lunge @ 2x22.5/15kg 

15/12 Toes to bar 

25/18 Push-ups 

*Open: 

20m Double KB or DB Front rack walking lunge @ 2x15/10kg 

12/10 Toes to bar 

18/14 Push-ups 

D. Accessory: 

Single-Leg glute bridge hold x 30/30s. 

Bottom of squat hold x 60s. 

KB Side bend x 15/15 reps 

x 2-4 sets