Veteran SM2023

TC: 12 min

AMRAP

Stege 2-4-6-8-10... Reps of:

Klass: 30, 35, 40

• Burpee Box Jump Over 24/20 "
• Toes to Bar
• Deficit Handstand pushups 9/6 cm (tänk en 15/10 kg bumper)

Klass: 45

• Burpee Box Jump Over 24/20 "
• Toes to Bar
• Handstand pushups

Klass: 50, 55

• Burpee Box Jump Over 24/20 "
• Toes to Bar
• Handstand pushups (Ab-mat för damer)

Klass: 60

• Burpee Box Over 24/20 " - Tillåtet att kliva över lådan
• Toes to Bar
• Handstand pushups (Ab-mat för herr och dam)

Klass: Herrar/Damer 30-50

TC: None

• 800m Run
• 100/80cal Row
• 800m run
• 800m D-ball Run 20/15kg
• 800m Run
• 100/80cal Airbike

Klass: Herrar/Damer 55-60

TC: None

• 800m Run
• 80/60cal Row
• 800m Run
• 800m D-ball Run 15/9kg
• 800m Run
• 80/60cal Airbike

TC: 15 min (4 x 3 min ON / 1 min OFF)

Klass: 30, 35, 40

2 varv

• 8 Chest to bar
• 8/6 cal Xbex bike
• 8 DB Front squat 2x22.5/15 kg

Resterande tid Amrap snatch 60/40 kg

Klass: 45

2 varv

• 8 Chest to bar
• 8/6 cal Xbex bike
• 8 DB Front squat 2x22.5/15 kg

Resterande tid Amrap snatch 55/37.5 kg

Klass: 50

2 varv

• 8 Chest to bar herrar / 8 Pullups damer
• 8/6 cal Xbex bike
• 8 DB Front squat 2x22.5/15 kg

Resterande tid Amrap snatch 50/35 kg

Klass: 55

2 varv

• 7 Chest to bar herrar / 7 Pullups damer
• 7/5 cal Xbex bike
• 7 DB Front squat 2x22.5/15 kg

Resterande tid Amrap snatch 50/35 kg

Klass: 60

2 varv

• 7 Pullups
• 7/5 cal Xbex bike
• 7 DB Front squat 2x15/10 kg

Resterande tid Amrap snatch 45/32.5 kg

TC: 4 min

Klass 30, 35, 40

• 21 Box jumps over
• 18 Thrusters 52,5/37,5 kg
• 15 Bar facing burpees

Klass: 45, 50

• 21 Box jumps over
• 18 Thrusters 50/35 kg
• 15 Bar facing burpees 

Klass: 55

• 21 Box jumps over
• 18 Thrusters 45/32.5 kg
• 15 Bar facing burpees

Klass: 60

• 18 Box overs (tillåtet att kliva över)
• 15 Thrusters 40/30 kg
• 12 Bar facing burpees

TC: 15 min

Klass: 30, 35

4 x 5 m Handstand walk (5 m UB)
 
2 varv
50 double unders
6/4 Ring muscle ups
20 alt Db squat snatch 22.5/15 kg
 
4 x 5 m Handstand walk (5 m UB)
 
2 varv
50 unbroken Double unders
6/4 Ring dips i höga ringar
10 alt DB squat snatch 30/22.5 kg
 

4 x 5 m Handstand walk (5 m UB)

Klass: 40

4x5m Handstand walk (2.5m UB)
 
2 varv
50 double unders
6 Ring muscle ups herr/ 6 Bar muscle ups
20 alt Db squat snatch 22.5/15 kg
 
4x5m Handstand walk (2.5m UB)
 
2 varv
50 unbroken Double unders
6 Ring dips i höga ringar/ 8 i låga ringar
10 alt DB squat snatch 30/22.5 kg
 
4X5m Handstand walk (2.5m UB)

Klass: 45

4 x 5 m Handstand walk (2.5 m UB)
 
2 varv
40 double unders
4 Ring muscle ups herrar / 4 Bar muscle ups damer
16 alt Db squat snatch 22.5/15 kg
 
4 x 5 m Handstand walk (2.5 m UB)
 
2 varv
40 unbroken Double unders
4 Ring dips i höga ringar herrar / 6 Ring dips i låga ringar damer
8 alt DB squat snatch 30/22.5 kg
 
4 x 5 m Handstand walk (2.5 m UB)

Klass: 50

3 x 5 m Handstand walk (2.5 m UB)
 
2 varv
40 double unders
4 Ring muscle ups herrar / 5 Ring dips låga ringar damer
12 alt Db squat snatch 22.5/15 kg
 
3 x 5 m Handstand walk (2.5 m UB)
 
2 varv
40 unbroken Double unders
4 Ring dips i höga ringar / 20 sekunder top of ring hold damer (minst 10 s unbroken)
6 alt DB squat snatch 30/22.5 kg
 
3 x 5 m Handstand walk (2.5 m UB)

Klass: 55
 
4 Wall walks
 
2 varv
40 double unders
8 Ring dips låga ringar herrar / 20 sekunder top of ring hold damer (minst 10 s unbroken)
10 Overhead squats 40/30 kg
 
4 Wall walks
 
2 varv
30 unbroken Double unders
8 Ring dips låga ringar / 20 sekunder top of ring hold damer (minst 10 s unbroken)
10 Overhead squats 50/35 kg
 
2 x 5 m Handstand walk (2.5 m UB)

Klass: 60

3 Wall walks
 
2 varv
30 double unders
5 Ring dips låga ringar / 20 sekunder top of ring hold damer (minst 10 s unbroken)
10 Overhead squats 30/20 kg
 
3 Wall walks
 
2 varv
30 unbroken Double unders
5 Ring dips låga ringar / 20 sekunder top of ring hold damer (minst 10 s unbroken)
10 Overhead squats 40/30 kg
 
2 x 5 m Handstand walk (2.5 m UB)

TC: 6 min
"Bella Complex"

• 1 Clean
• 1 Shoulder-to-Overhead
• 1 Front Squat
• 1 Shoulder-to-Overhead