15. Mai 2026

Warm up:

400 run (easy pace)

For quality:

10 Kang squats

5+5 KB Deadlifts (1 KB)

10 +10 sec KB Front rack hold

10 Air squats

10m KB Farmers carry

10m KB Front rack carry

6-10 Wall balls

Workout:

Every 4 min x 8:

A)

20 Wall balls 6/4kg

300m Run RPE 7-8 (race pace)

50m KB Front rack carry 2 x 24/16kg

B)

20 Wall balls 6/4kg

300m Run RPE 7-8 (race pace)

50m KB Farmers carry 2 x 24/16kg

Alternate between A and B.

Accessory:

3 Rounds of:

8-12 V-ups + 8-12 Tuck-ups + 8-12 Hollow rocks + max Hollow hold