top of page
    • Apr 24

BASE

Weighted Ring Dip

2 Sets

8 Reps @ 20%

6 Reps @ 40%

4 Reps @ 50%

- Rest as needed -


Partner Interval

Every 4min x5

3 RMU

6 Power Snatch (52.5/35)

12/9 Bike

*Partner B goes at 2:00

*Sc: 6 Seated RMU, 3 Banded or Jumping



Recent Posts

See All

04/05/24 - Sat

BASE Partner IWT Every 6min x3 10 Power Clean (85/55) 40/32 Row *Partner B starts at 3min - Rest 5min - Every 6min x3 10 Front Squats 400m Run *Partner B starts at 3min"

03/05/24 - Fri

BASE HSW Practice AMRAP 7 200m Run 10 Strict Pull-ups - Rest 3min - AMRAP 7 200m Run 15 Push-ups - Rest 3min - AMRAP 7 200m Run 25 Squats *With a 9/6kg Vest

02/05/24 - Thu

BASE Weighted Ring Dip 3 Sets 1min Max Reps @ 40% - Rest 2min b/t sets - RMU Drills Every 2min x8 1: 3-5 RMU 2: 20/16 Bike or 25/20 Ski

bottom of page