Energy System

Work Capacity

Strength Section

Structural Strength

3 Rounds of 3min
8 Kettlebell Goblet Squats
5 Strict Knee Raises +
20sec Active Hang Hold

Muscle Building

3 Rounds of 3min
8 Front Squats
8 Strict Knee Raises +
Max High Knee Raise Hold


3 Rounds of 3min
5 Front Squats
5 Strict Toes To Bar + Max L-Sit Hold

Metcon Fitness

7min Amrap
50 Single Unders
10 KB Sumo Deadlift High Pulls
5 Knee Raises

Metcon performance

7min Amrap
30 Double Unders
10 Sumo Deadlift High Pulls
5 Toes To Bar

Skills & Notes

Focus exercises this week:

Cool Down

Week Overview

Movement Hierarchies

Benchmark Workouts

Weather Radar