Strong Body Blog

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

A. Warm-up: Amrap 6’ 

30 Jumping jack 

10 Alt. Shoulder taps in push-up pos.

10 Alt. Knee taps in push-up pos. 

10 Sit-ups 

B. Practice in 8-10 min. @ you can choose your weakness 

Handstand walk

HSPU 

Handstand hold 

C. In 12 minutes: 

2K Row 

In the Remaining time: Max reps HSPU 

Rest 5:00

D. In 12 minutes: 

1Mile Run (1600m) 

In the Remaining time: Max reps Burpee 

E. Abmat Sit-ups x 25 Unbroken reps 

x 3-5 sets 

Rest 60s. btw.

A. Warm-up: Gymn + 3 sets of: 

100 Single-unders

10 Ring row 

10 Tuck jump

10 Joga push-ups 

B. Strict press - from rack 

5x4 reps @ same weight

*Try to heavier than last week

C. For time: TC: 3’ 

75 Double-unders 

25 Wall ball @ 9/6kg 

Rest 2’ 

For time: TC: 4’ 

100 Double-unders 

35 Wall ball @ 9/6kg 

Rest 2’ 

For time: TC: 5’ 

125 Double-unders 

45 Wall ball @ 9/6kg 

D. Accessory:

1:30 Cardio machine 

1:00 Weighted Plank (w. plate) 

x 3 sets 

*work in pairs

A. Warm-up: Gymn. + In pairs: 

250m Row 

*partner plank hold 

x 4 rounds (2/2) 

B. Dumbbell Snatch practice + 1RM / arm 

C. For time: 

100 Alt. DB snatch 

100 Abmat Sit-ups 

100 Down-ups 

100 Goblet squat @ DB 

D. “Accessory” 

15/15 KB Side bend 

30 Russian Twist @ Plate or KB 

45s. Reverse Plank hold

x 3 sets