Week 7

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 7 (21/12)
Handbalancing
Pull • Frog stand
• Strength: front lever practice for 15min
5x 5 front lever pulls L1: knees on elbows + feet on ground
L1: knee raise L2: lift one foot off the ground
L2: knee to elbow L3: both feet off the ground
L3: tuck front lever pull L4: lift one knee of the elbow
L4: advanced tuck front lever pull L5: tuck bent-arm stand (both knees off the elbows)
L5: one-legged front lever pull • Handstand practice
• Volume 10x kick-up to handstand against wall
AMRAP 12min minimize sound of hitting the wall
10 ring rows 2x 10 C2W handstand shrugs
10 toes-to-bar/knee raises 4x 5 shoulder taps each side
10 Russian twists (each side) L1: in plank
L2: in angled wall plank
Push L3: in C2W handstand
• Strength: strict handstand push-up L4: hip taps in C2W handstand
5x 7 vertical push-ups
L1: overhead press (dumbbell/kettlebell/books/…) Core
L2: pike push-up • Core circuit
L3: feet elevated pike push-up (on box/chair/bed/…) 3 rounds
L4: deficit feet elevated pike push-up 15 V-ups/tuck-ups
• Volume 15 hollow rocks
3 rounds for quality 15 sec hollow hold
30 banded overhead press 3 rounds
if you don't have a band, buy one, seriously 15 arch ups
20 sec C2W handstand hold/plank hold 15 arch rocks
10 hollow rocks 15 sec arch hold

CFS7 During Lockdown Page 1