40s Skipping or Bodyweight Squats 50s Ninja Pushups or Wheel of Joy 40s Skipping or Bodyweight Squats 40s Cleans Left 40s Cleans Right 80s Double Cleans 40s Skipping or Bodyweight Squats 60s Walking Bridge 40s Skipping or Bodyweight Squats 30s See Saw Press 40s Skipping or Bodyweight Squats 60s Double Jerks 40s Skipping or Bodyweight Squats 30s Leap Frog 60s Rest 4 rounds Impetus presets file is here
45s Double Swings 50s Pulsed Squat (in 3’s) 45s Double Swings 60s Snatch anySide 45s Double Swings 60s Snatch otherSide 45s Double Swings 30s Reverse Bridge (legs straight) 45s Double Swings 50s Alternating Halo 45s Double Swings 80s Burpees (NOT girlie-burpees…proper ones!) 45s Double Swings 90s Double Jerks 45s Double Swings 30s Iron Cross Bridge (Hands as wide as possible – based on the gymnastics Iron Cross) 45s Double Swings 60s Rest 3 rounds Impetus preset file is here
A pulsed set of abs or legs, based on the GS#9 timer that is normally used for Jerks2. You choose it, you use it… There are 4 rounds of 10 mins. You can change on any given round, but stick to the same drill for the whole round. When the timer beeps, do a rep. Wait in the active resting position until the next beep. You can do 4 different sets, or 4 the same, or any mix of choice. Choices: Deep box squats (use suitable KB for your ability) Hamstrung (active rest position is at the bottom – preferably fist
4 sets, each about 10 mins long. We start with less legs, more abs, and some swings2/cleans2 in between. Each round, the abs time reduces and the legs time increases (swings2/cleans2 stay the same each time). Everything is pulsed according to a beep timer except the swings. 1m of legs: Deep Box Squats (1 every 5s), then short break to change positions 40s of grip: Swings2, then short break to change positions 5m of abs: Ab wheel reps (1 every 6s), then short break to change positions 2m of grip: Cleans2 (1 every 4s) A long rest 1m20s Round