Workout today

Context

Building

Energy System

Work Capacity

Announcement

Strength Section

STRUCTURAL STRENGTH

3 Rounds of 3 min.
10 Bridge Floor Press
8 Ring Rows

Muscle Building

3 Rounds of 3 min.
8 Bench Press
4 Negative Chin Ups (3 sec. hold on top, 3 sec. down)

complexity

3 Rounds of 3 min.
5 Bench Press
3 Weighted Chin Ups

Fitness

5 Rounds for Time

10 Knee Raises
15 Wall Balls
200 m. Wall Ball Run

Performance

5 Rounds for Time

10 Toes to Bar
15 Wall Balls
250 m.Wall Ball Run

Cool Down

Notes & Skills

Focus Exercises this week:

Week Overview

Hierarchies

Benchmarks

Radar

100%90%80%70%60%50%40%30%20%
200180160140120100806040
19017115213311495765738
18016214412610890725436
17015313611910285685134
1601441281129680644832
1501351201059075604530
140126112988470564228
130117104917865523926
12010896847260483624
1109988776655443322
1009080706050403020
908172635445362718
807264564840322416
706356494235282114
605448423630241812
504540353025201510
40363228242016128