Week 9

Instructions General warm-up

- Combine workouts if desired • Heart rate
in same workout/day/week - 5 burpees
- Choose suitable progression/level for strength part - 5 mountain climbers
RPE ~ 8..9 with perfect form - 5 high jumps
the goal is to keep progressing each week ➢ repeat 3 rounds
and build strength and/or skill • Wrist
- Adapt volume if needed (# of rounds, amrap time…) in volume part On hands and knees:
increase if feeling good - Big circles with hands on the floor and vingers sideways
decrease if feeling tired - Elbow extensions with backs of the hands on the floor
good form = priority - Rocks with palms on the floor and fingers towards yourself
- Increase volume/intensity compared to first weeks! - Wrist roll outs
progressive overload = key to improvement! • Shoulders
- Film your movements to check technique - 10 plank shrugs
send them to me (Carl) of you want feedback! - 10 scapular shrugs or ring row shrugs (if pull-up bar or rings available)
- Questions? Send me a message! - 10 banded pull-aparts (if band available)
- 10 side raises
- 10 shoulder pumps
➢ repeat 3 rounds

Week 9 (4/1)
Handbalancing
Pull • Bent-arm stand
• Strength: back lever practice for 15min
5x 5s back lever hold L1: bottom push-up hold w/ knees on ground
L1: german hang L2: bottom push-up hold
L2: tuck back lever hold L3: bottom pike push-up hold
L3: advanced tuck back lever hold L4: tuck bent-arm stand
L4: one-legged back lever hold Also progression from frog stand possible
L5: straddle back lever hold • Handstand practice
• Volume 3x 3 perfect wall walks
4 rounds for quality 4x 5 horizontal handstand wall walks (left & right)
7 one-arm ring rows each side L1: in plank
15sec chin-up hold at the top (toe spot if needed) L2: in angled wall plank
Push L3: in C2W handstand
• Strength: dip 4x 30s C2W handstand hold
5x 10 dip L1: in plank
L1: tricep dip (feet on ground; hands on chair/bed/…) L2: in angled wall plank
L2: feet elevated tricep dip (put feet on box/bed/…) L3: in C2W handstand
L3: dip (feet off floor; hands on high surface) Take 1min rest in between each round
L4: ring dips Focus on good technique!
L5: weighted (ring) dips Core
• Volume • Core circuit
3 dropsets 3 rounds
A) max reps diamond push-ups 10 windshield wipers (each side)
B) max reps normal push-ups 10 around the worlds
C) max reps wide push-ups 10 hollow hip thrusts
Perform push-ups on your knees if necessary

CFS7 During Lockdown Page 1