humberger-icon humberger-icon

MY PROGRAM

This week
Warm upWarm up
1 set
3 mins

A1. Row

Note

Every Twenty Seconds Change Modality Between Low, Medium, And Mid-High Intensity.

Open Timer
Set 1/4
03:00
Start Reset Next Set
Alternating sets

B1. 10 Scapula Pull Ups

Note

Keep Arms Straight At All Times, Work Hard To Manipulate Scapular Position Only.

Open Timer
Set 1/4
03:00
Start Reset Next Set
3 Alternating sets
3 mins

8 Single Arm KB Strict Press

A2. 6 Archer Ring Rows

A3. Barbell Kang Squat

Open Timer
Set 1/4
03:00
Start Reset Next Set
3 Alternating sets
Rest as required

B1. 12 Alternating Cossack Squats

B2. 40sec Copenhagen Plank

Open Timer
Set 1/4
03:00
Start Reset Next Set
5 sets
Rest for 2 mins between sets
Normal method

B1. 12 Alternating Cossack Squats

  • 5 @ 75% - 105kg
  • 5 @ 75% - 105kg
  • 5 @ 75% - 105kg
  • 5 @ 75% - 105kg
  • 5 @ 75% - 105kg
Edit
  • Reps
  • Weight
  • Reset
Submit

Note

Keep Elbows High And Torso Upright.

Open Timer
Set 1/4
03:00
Start Reset Next Set
1 set
3 mins

A1. Row

Note

Medium To Low Modality, Reduce Pace Every Minute.

Open Timer
Set 1/4
03:00
Start Reset Next Set
3 Rounds
EMOM
Normal Method
A1. Back Squat A2. Assault Bike
Round 1 10 @ 7890 - 138kg 5 cals @ 70RPM
Round 2 10 @ 7890 - 133kg 5 cals @ 72RPM
Round 3 10 @ 7890 - 142kg 5 cals @ 74RPM
Edit

A1. Back Squat

  • Reps
  • Weight
  • Reset
Submit

A2. Assault Bike

  • Reps
  • Weight
  • Reset
Submit

Note

A1. Every Twenty Seconds Change Modality Between Low, Medium, And Mid-High Intensity.

A2. Every Twenty Seconds Change Modality Between Low, Medium, And Mid-High Intensity.

Open Timer
Set 1/4
03:00
Start Reset Next Set