A) 1' Pigeon Stretch per leg (banden if pos.) per side 1' Shoulder Stretch 1' Couch Stretch B) 20m Samson Stretch knee over Toes walk C) 2 RFQ: 5 Xiaopeng arm circles all direction per arm 5 Push up to Downdog 3 neg Pull ups (3sec.) 10sec Deadhang B) 20m Lizard Lunge Twist Stretch D) 1-2 RFQ: Barbell 20/15kg 3 Behind the neck Push press 3 OHS 3 Hang Power Snatch 3 Snatch Balance (10, 30 & full deep catch)

Hang Snatch

3, 3, 3, 5, 5, 5 @ 30, 40, 50, 60, 60, 60 %

Back Squat

8 x 5 @ 30, 45, 60, 70, 70, 70, 70, 70 %

In Week 8/8, we will retest the same workout once again. Make sure to take detailed notes during your performance so that you have the best comparison possible when you repeat the workout in Week 6. This will allow you to track your progress and see how far you've come since the first time you completed the workout. Push yourself to do your best and aim for improvements in both time and performance. Let's make Week 8 a strong finish to the program! ---- 4 Rounds for Time 12/9 cal Row 12 Weighted Pull ups or negative Pull ups (note the weight) 12 DB Chest Fly (choose a weight that corresponds to an RPE of 8-9) note the weght 12 Weight Transfer (hold weights on legs and arms simultaneously) (note the weight) Time Cap: 15 Minutes

The Concentration Curl

3 x 10

The Hammer Curl

3 x 10

The Single Arm DB Tricep Extension

3 x 10

1 Min each Pigeon Stretch Dragon stretch high / per side Chest Stretch Couch Stretch

A) 1' Pigeon Stretch per leg (banden if pos.) per side 1' Shoulder Stretch 1' Couch Stretch B) 20m Samson Stretch knee over Toes walk C) 2 RFQ: 5 Xiaopeng arm circles all direction per arm 5 Push up to Downdog 3 neg Pull ups (3sec.) 10sec Deadhang B) 20m Lizard Lunge Twist Stretch D) 1-2 RFQ: Barbell 20/15kg 3 Behind the neck Push press 3 OHS 3 Hang Power Snatch 3 Snatch Balance (10, 30 & full deep catch)

Snatch

3, 3, 3, 5, 5, 5 @ 30, 40, 50, 60, 60, 60 %

Deadlift

5, 5, 5, 3, 5, 5, 5, 5, 5 @ 30, 45, 60, 70, 80, 80, 80, 80, 80 %

In Week 8/8, we will retest the same workout once again. Make sure to take detailed notes during your performance so that you have the best comparison possible when you repeat the workout in Week 6. This will allow you to track your progress and see how far you've come since the first time you completed the workout. Push yourself to do your best and aim for improvements in both time and performance. Let's make Week 8 a strong finish to the program! ---- AMRAP (As Many Rounds As Possible) in 15 minutes: 10 Strict Press 10 Single Leg Deadlift per leg 10-second L-Sit Hold on Paralettes (Straight Leg or tucked) **** Choose one Barbell for the whole workout and note the weight. In this 15-minute AMRAP, you'll perform as many rounds as possible of the given exercises. Continue this circuit, completing as many rounds as possible within the 15-minute time cap. Push yourself to maintain a steady pace and challenge your strength and endurance. Feel free to adjust the weights based on your fitness level and choose a weight that challenges you. Note the Rounds and weight for next week!

GS - Seated DB Press

3 x 10

The Box Handstand Push-up

3 x 10

1 Min each Pigeon Stretch Dragon stretch high / per side Chest Stretch Couch Stretch

A) 1' Pigeon Stretch per leg (banden if pos.) per side 1' Shoulder Stretch 1' Couch Stretch B) 20m Samson Stretch knee over Toes walk C) 2 RFQ: 5 Xiaopeng arm circles all direction per arm 5 Push up to Downdog 3 neg Pull ups (3sec.) 10sec Deadhang B) 20m Lizard Lunge Twist Stretch D) 1-2 RFQ: Barbell 20/15kg 3 Push press 3 Front Squat 3 Hang Power Clean (10, 30 & full deep catch) 3 Split Jerk

Clean & Jerk

3, 3, 3, 5, 5, 5 @ 30, 40, 50, 60, 60, 60 %

Front Squat

5, 5, 5, 3, 5, 5, 5, 5, 5 @ 30, 45, 60, 70, 80, 80, 80, 80, 80 %

In Week 8/8, we will retest the same workout. Take detailed notes during your performance for the best comparison in Week 8. Aim for improvements in both time and performance. Let's finish the program strong! Ergometer Circuit Duration: 40 seconds of work, followed by 30 seconds of rest, for 10 rounds. Exercise 1: Row or Ski Ergometer (RPE 7) Exercise 2: Weighted Pull Up Exercise 3: Tuck Weight Transfer Exercise 4: Bench Press 80% Push yourself during the work intervals while maintaining good form. Enjoy the challenge and the feeling of accomplishment! Note the weights used for next week's workout. Keep up the great work and continue to challenge yourself! Add up all the repetitions completed during the workout and calculate the total calories burned on the ergometer. Record the number of repetitions for both TRX Rows and DB Bench Press.

The Close Grip LM Row

3 x 10

TRX Row

3 x 10

1 Min each Pigeon Stretch Dragon stretch high / per side Chest Stretch Couch Stretch

A) 1' Pigeon Stretch per leg (banden if pos.) per side 1' Shoulder Stretch 1' Couch Stretch B) 20m Samson Stretch knee over Toes walk C) 2 RFQ: 5 Xiaopeng arm circles all direction per arm 5 Push up to Downdog 3 neg Pull ups (3sec.) 10sec Deadhang B) 20m Lizard Lunge Twist Stretch D) 1-2 RFQ: Barbell 20/15kg 3 Push press 3 Front Squat 3 Hang Power Clean (10, 30 & full deep catch) 3 Split Jerk

The Hang Squat Clean & Push Jerk

3, 3, 3, 5, 5, 5 @ 30, 40, 50, 60, 60, 60 %

Deadlift

5, 5, 5, 3, 5, 5, 5, 5, 5 @ 30, 45, 60, 70, 80, 80, 80, 80, 80 %

In Week 8/8, we will repeat the same workout as before. Make sure to keep a detailed record of your performance so that you can compare your results effectively when you redo the workout in Week 6. This will allow you to monitor your progress and see how much you've improved since the first time you completed the workout. Push yourself to give your best effort and strive for better performance both in terms of time and execution. Let's finish Week 6 on a strong note! ---- More Weight every Week. Ascending Reps: Start with 4 reps of each exercise and increase by 2 reps with each round. Single Leg Deadlift, per leg, Strict Press Calorie Bike L-Sit Hold As a result, record only the completed last round. For example, if you finished the full round of 12 reps, write down "12" as your result and include additional details in the notes section about your performance and observed progress. Keep up the great work!

The Concentration Curl

3 x 10

The Bent Over Double DB Tricep Kickback

3 x 10

The Single Arm DB Tricep Extension

3 x 10

1 Min each Pigeon Stretch Dragon stretch high / per side Chest Stretch Couch Stretch

A) 1' Pigeon Stretch per leg (banden if pos.) per side 1' Shoulder Stretch 1' Couch Stretch B) 20m Samson Stretch knee over Toes walk C) 2 RFQ: 5 Xiaopeng arm circles all direction per arm 5 Push up to Downdog 3 neg Pull ups (3sec.) 10sec Deadhang B) 20m Lizard Lunge Twist Stretch D) 1-2 RFQ: Barbell 20/15kg 3 Push press 3 Front Squat 3 Hang Power Clean (10, 30 & full deep catch) 3 Push Jerk

Snatch

3, 3, 3, 5, 5, 5 @ 30, 40, 50, 60, 60, 60 %

Overhead Squat

5, 5, 5, 3, 5, 5, 5, 5, 5 @ 30, 45, 60, 70, 80, 80, 80, 80, 80 %

In Week 6/6, we will repeat the same workout as before. Make sure to keep a detailed record of your performance so that you can compare your results effectively when you redo the workout in Week 6. This will allow you to monitor your progress and see how much you've improved since the first time you completed the workout. Push yourself to give your best effort and strive for better performance both in terms of time and execution. Let's finish Week 6 on a strong note! ---- MORE WEIGHT EVERY WEEK Team AMRAP (As Many Rounds As Possible) in 20 minutes: In this workout, you'll be working in teams of two. One partner will work while the other rests, and you'll switch after completing each round. The goal is to complete as many rounds as possible within the 20-minute time frame. Round 1: 10 Deadlifts, 60/40kg (startweight) more weight every week 15 Weighted Pull Up, note weight, more weight every week 20 Tuck Weight Transfer, (hold weights on legs and arms simultaneously) Round 2: 15 Bench press, 80% 10 DB Hang Power Cleans, 2x 22.5/15kg 20 Kettlebell Ami Swings, 24/16kg Alternate between Round 1 and Round 2. One partner starts with Round 1 while the other rests, then they switch. Continue this pattern for the 20 minutes, trying to complete as many rounds as possible. Remember to communicate with your partner, pace yourselves, and support each other throughout the workout. Have fun and push yourselves to achieve your best performance together!

Standing DB Press

3 x 10

The Box Handstand Push-up

3 x 10

1 Min each Pigeon Stretch Dragon stretch high / per side Chest Stretch Couch Stretch