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Every 1.30 minutes, for 9 minutes (6 sets) of:
Power Snatch touch ‘n go – 4 reps (75/80% 1RM of Power Snatch)
B.
Rx
Four sets for max calories/reps of:
90 seconds of Assault Bike (for calories) or Box Jump
Rest 30 seconds
90 seconds of Devil’s Presses (22.5/15 Kg)
Rest 30 seconds
90 seconds of Rowing (for calories) or Double Unders
Rest 30 seconds
90 seconds of Strict Pull-Ups
Rest 30 seconds
Scaled
Four sets for max calories/reps of:
90 seconds of Assault Bike (for calories) or Box Jump
Rest 30 seconds
90 seconds of Devil’s Presses (20/10 Kg)
Rest 30 seconds
90 seconds of Rowing (for calories) or Double Unders
Rest 30 seconds
90 seconds of Banded strict Pull-Ups
Rest 30 seconds
Basic
Four sets for max calories/reps of:
90 seconds of Assault Bike (for calories) or Box Jump
Rest 30 seconds
90 seconds of Devil’s Presses (10/5 Kg)
Rest 30 seconds
90 seconds of Rowing (for calories) or Double Unders
Rest 30 seconds
90 seconds of Banded Strict Pull-Ups / Ring Row
Rest 30 seconds
Motivation.
– Luke Skywalker: Bene, ci proverò.
– Yoda: No! Non provarci. O lo fai o non lo fai. Non esiste la prova.
(Dal film Star Wars)
