Complete 5 Rounds in 7' : Bodyweight
- 5 Broad Jump + Sprawl
- 10 Platz Squats
Amrap - 7' : Lower Body Accessory
- 10 Banded Air Squats
- Descanso 20''
- 10/10 Banded Side Steps
- Descanso 20''
- 10 Banded Wall Squat Hold + Abduction
- Descanso lo necesario entre rondas
Amrap - 7' : Middle Stone and Power
- 10/10 Half-Kneeling Halo
- 6/6 Quadruped KB Drag
- 30'' Plank Seesaw
- Descanso 40''
Complete 2/3 Rounds in 7' : Intro + No Impact
- 5/5 Box Step Up
- 10 KB Swing
- 5/5 Cossacks
- 10'' Pulse Squats
40'' ON/20'' OFF x 7' : Traditional DB
- '1: DDB Dead Snatch
- '2: Sprawl Jumps
- '3: SDB Devil Press
- Último Minuto:
- - Air Squat
Every Minute x 7' : Unilateral + Tempo Push
- 7/7 TRX Skater Squat
- 12 Lateral Flys
Amrap - 7' : Full Body Accessory
- 8 Barbell High Pulls
- 8 Barbell Front Flys
- 6/6 Barbell Staggered Stance Deadlift
- Descanso 20''
Amrap - 7' : Primary Movements
- 6 Good Morning
- 3/3 Goblet Lunges
- 4 DKB Floor Press
- 4 Sit-Ups
- Descanso 20''
Complete in 7' : Lower MB
- Buy-In:
- 1' Machine
- Luego, Amrap:
- 30'' Air Ball
- 6 KB Swing
- 5 MB Deadlift + Ground to Overhead
- 4 Box Jumps
Amrap - 7' : Unilateral
- 4 Goblet Shoulder Press
- 6/6 KB Ballistic Row
- 8 Goblet Push Press
- Descanso 20''
- 20'' Plank Seesaw
Amrap - 7' : Banded Power
- 20'' Banded Side Steps
- 5 Banded Air Squats
- 10''/10'' Banded Diagonal Steps
- Pausa activa:
- 30'' Banded Plank In & Out
Every Minute x 7' : Pull Building
- 20'' DKB Shrugs
- 20'' DKB High Pull
Complete 5 Rounds in 11' : Everyday Hero
- 10 SDB Hang Snatch
- 9 Push Ups
- 10 Air Squat
Complete in 11' : Lower Body
- Completar 1 Set:
- 12 Barbell Back Squat (Liviano)
- Completar 2 Sets:
- 10 Barbell Back Squat (Moderado)
- Completar 3 Sets:
- 8 Barbell Back Squat (Desafiante)
- El tiempo restante, Amrap:
- 10-9-8-7... Goblet Calf Raises
- Descanso 20''
- 8/8 Fire Hydrant (Opcional con banda)
- Descanso lo necesario entre sets
Complete 5 Rounds in 11' : StrongFit KB
- 6 Russian Swing (Desafiante)
- 4/4 Elevated KB Plank Drag
- 6/6 Tall Plank Reverse Kickback
- 10 Reverse Crunches
- Último Minuto:
- - 30'' Hollow Rocks
Complete 1/2 Rounds in 11' : Banded
- 100 Banded Side Steps
- 80 Banded Touchdowns
- 60 Banded Wall Squat Hold + Abduction
- 40 Banded Lunges
- 20 Banded Side Hop Squats
40'' ON/20'' OFF x 11' : Banded Combat
- '1: Banded KB Swing
- '2: Banded Broad Jumps
- Último Minuto:
- - Plank
Amrap - 11' : Pec + Quads Building
- Super Serie:
- 5 Bench Press
- 5/5 Bulgarian Squat
- Descanso lo necesario
Complete in 11' : International Chest Day Peak
- Aumento peso o mantengo un peso desafiante
- Completar 2 Sets:
- 3 Barbell Bench Press
- Descanso lo necesario
- Completar 3 Sets:
- 2 Barbell Bench Press
- Descanso lo necesario
- Si me sobra tiempo, Amrap:
- 8 DDB Floor Press (Cerrado)
- 6 Diamond Push Ups
- 20'' Tall Plank
- Descanso 20''
Amrap - 11' : Bodyweight
- 10'' Touchdowns
- 3 Kneeling Push Ups
- 5 Glute Bridge
- 3/3 Alt. Tall Windmill Plank
- 10'' Mountain Climbers
Every Minute x 11' : Intro
- '1: 10 Platform Squat Knee Up
- '2: 10 Goblet Push Press
- '3: 30'' Machine
- '4: 10 Platform Toe Taps
- '5: 10 KB Deadlift
- Último Minuto:
- - 30'' Platform Lateral Skipping
Amrap - 11' : Bodyweight + Machine
- 2 Yoga Push Ups
- 3 Sprawlees
- 4 Burpee Pull Up
- 30'' Legless Bike
- 3 Jumping Chin Ups
- 6 Ring Rows
- 30'' Supine Grip Legless Row
- Objetivo: +4 rondas
Amrap - 11' : Legs Power
- 6 DKB Deadlift (Pesado)
- 5 SKB Swing (Hardstyle)
- 4 KB Swing To Goblet Squat
- 3 Sprawl To KB Squat Jump
- Descanso 40''
Complete 22-18-16-12-8 in 11' : Hang
- - DDB Thruster
- - Box Jumps
Complete 4 to 10 in 11' : One Way
- - DDB Push Press
- - DDB/DKB Gorilla Row
- *Cada 2 rondas:
- - 20 Air Squat
Complete in 11' : Upper Body
- Completar 1 Set:
- 12 Barbell Supine Grip Bent Over Row (Liviano)
- Completar 2 Sets:
- 10 Barbell Supine Grip Bent Over Row (Moderado)
- Completar 3-4 Sets:
- 8 Barbell Supine Grip Bent Over Row (Desafiante)
- El tiempo restante, Amrap:
- 10-9-8-7... TRX Biceps Curls
- Descanso 20''
- 8/8 Single-Arm Ring Row
- Descanso lo necesario entre set
Complete 6 Rounds in 11' : Unilateral Structure
- 10''/10'' Pallof Steps
- 3/3 Turkish Sit Ups
- 5/5 Single-Leg Glute Bridge
- Descanso 20''
Amrap for Quality in 11'
- 8 Barbell Back Squat
- 6/6 Goblet Lateral Box Step Up
- 10''/10'' Banded Diagonal Steps
- 8/8 Bouncing Curtsy Lunges
- 15'' Banded SKB Front Rack March
- Descanso 30''/40''
30'' ON/30'' OFF x 11' : Intro + Machine
- '1: Jumping Jacks
- '2: MB Toe Taps
- '3: Touchdowns
- '4: MB Deadlift + Ground to Overhead
- '5: Plank Shoulder Taps
- Último Minuto:
- - Heel Touches
Amrap - 11' : Posterior Chain + Shoulders Building
- Super Serie:
- 5 Barbell Deadlift
- 5 DKB Shoulder Press
- 5 DKB Shrugs
- Descanso lo necesario
Complete in 11' : Lower Peak
- Aumento peso o mantengo un peso desafiante
- Completar 2 Sets:
- 3 Barbell Deadlift
- Descanso lo necesario
- Completar 3 Sets:
- 2 Barbell Deadlift
- Descanso lo necesario
- Si me sobra tiempo, Amrap:
- 10 Banded Glute Bridge Abduction
- 4/4 Banded Quadruped Abduction + Fire Hydrant
- Descanso 20''
Complete in 11' : Cardio
- Completar 2 Rondas:
- 20'' Standing Knees to Elbow
- 20'' Runner Lunges
- Descanso 30''/40''
- Luego, Amrap:
- 20'' Machine
- 3/3 Box Step Up
- 20'' Machine
- 5 TRX Row
- Descanso 20''
Complete 4 Rounds in 11' : Extreme Combat
- 8 DKB Push Press
- 8/8 SDB Overhead Lunges
- 8/8 SDB Push Ups
- 10/10 SDB Dead Snatch
- Descanso 40''
Amrap - 11' : Complex
- Completar 3-2-1:
- - Barbell Bent Over Row
- - Barbell Reverse Biceps Curls
- - Barbell Shoulder Press
- Bajo la barra y realizo:
- 10 Banded Hammer Biceps Curls
- 10 Banded Front Flys
- 10 Banded High Pull
- Descanso 40''
Every Minute x 11' : Intense Natural Movement
- 4 Air Squat
- 2 Beast to Jumping Squat *
- 2 Loaded Beast To Box Jump *
- 4 Push Ups
- Opcional: Aumento +1 repetición *
Every Minute x 11' : Bodyweight
- '1: 1 Plyo Push Ups
- 2 Hand Release Push Ups
- 4 Burpees
- '2: 8 Ring Rows
- 4 Strict Chin Ups
Amrap - 7' : Intro + No Impact
- 5 MB Squat Press Out
- 10 TRX Skull Crusher
- 5 MB Ground To Overhead
- 5 MB Push Press
- Descanso lo necesario entre rondas
Amrap - 7' : Pull Accessory
- 10/10 Single-Arm DB Bent Over Row
- Descanso 20''
- 15 Banded High Pull
- Descanso lo necesario entre rondas
Every Minute x 7' : Midline On Fire
- 10'' Hollow Rocks
- 10 Lemon Squeeze
- 10 Flutter Kicks
Amrap - 7' : Midline
- 10 Banded Reverse Hypers
- 12 KB Swing
- 15'' Banded SKB Front Rack March
40'' ON/20'' OFF x 7' : No Impact
- '1: Air Ball
- '2: MB Prisoner Squats
- '3: Alt. V-Sit Ups
- Último Minuto:
- - Mountain Climbers
Amrap - 7' : Compact Muscles
- 5/5 Alt. DDB Biceps Curls
- 20 Banded Hammer Biceps Curls
- 20 Elevated Calf Raises
- Descanso 30''
Complete 3 Rounds in 7' : Lower Body Accessory
- 6 Barbell Good Morning
- 4/4 Goblet Reverse Lunges
- 8/8 Standing Banded Leg Raises
- Descanso 20''
Amrap - 7' : Midline + Upper
- 5 SKB Overhead Triceps Extensions
- 4 DKB Z-Press
- 5 Prayer Crunches
- 10'' Plank Hold
- Descanso 20''
Complete in 7' : Flow
- Buy-In:
- 40'' Machine
- Luego, Amrap:
- 30'' Loaded Beast To Jumping Squat
- 4 DKB Sumo Deadlift
- 5/5 Heidens
- 6 DKB Squat
Amrap - 7' : Upper + Midline
- 15 DKB Floor Press
- 10 Tuck Ups
- 5 Sprawls
- 5/5 Plank Shoulder Taps
- Descanso 20''
40'' ON/20'' OFF x 7' : Combat + HIIT
- - Machine Alt. Swim Pulls
- - MB Skater Hops
- Último Minuto:
- - Hollow Hold
Complete in 7' : KB Finisher
- 3 Rondas:
- 15 Sprawls
- 15 Russian Swing
- Una vez terminadas las 3 Rondas:
- - 15 Toes to Bar