Week 8

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 8 (28/12)
Handbalancing
Pull • Headstand
• Strength: chin-up practice for 15min
5x 4 chin-up L1: pike headstand (feet on ground)
L1: chin-up negative + shrug L2: headstand with knees on elbows
L2: toe-spot chin-up L3: tuck headstand (knees off elbows)
L3: full RoM chin-up L4: full headstand
L4a: weighted chin-up L5: headstand leg raises (pike <-> full transitions)
L4b: tempo chin-up (3033) • Plank conditioning
• Volume 4 rounds for quality
Death by (add 1 rep each minute) 10 upward facing dog to hollow plank transitions
1 pull-up/ring row 10 knee to armpit from plank (each side)
1 toes-to-bar/knee raise 10 forearm plank to full plank transitions
rest 1min
Push Core
• Strength: push-up • Core circuit
5x 6 heavy horizontal push-ups Accumulate 3min of hollow hold (or more)
L1: inclined push-up (use bench/chair/bed/…) + EMOM 15 Russian twists each side
L2: push-up
L3: deficit push-up (parallettes/books/…)
L4: deficit pseudo-planche push-ups
same as L3, but shoulders more over wrists
• Volume
AMRAP 15min
2-4-6-8-… reps of
(inclined) push-ups
mountain climbers

CFS7 During Lockdown Page 1