151214 – Competition

  1. Block #GSPOpenPrep2016

Prescription for the weights you should use in the strength part




1×3 @75%

1×3 @80%

2×3 @85%

1×3 @90%


Find your 1 and 3RM “one-arm” Pullup:


Using straps with weight to support you on the way up.



10min EMOM:

5min work up to a heavy complex of: 1x PSN+1xHPSN+1xHSQSN+1xOHS

5min finish EMOM with heaviest weight possible





Complete as many rounds and reps as possible in 14 minutes of:

7 muscle-ups

50 wall-ball shots

100 double-unders


Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet



This workout begins with the athlete standing under the rings. At the call of “3-2-1 … go,” the athlete will jump up and perform muscle-ups. Once all the muscle-up reps are complete they will move to the wall-ball shots then to the double-unders. After the last double-under, the athlete will move back to the rings and begin the next round.


Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).



In this workout, we are using a special tiebreak method. At the end of each set of double-unders, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last set of double-unders.



Cool-down and Mobility:

10min easy Row

3min Couch-Stretch per leg

5min split practice

3×5 Kniestand

Weightlifting: www.langhantelathletik.de

Nutrition: www.pr-your-life.de

Coaching & Programming: www.gregor-schregle-performance.com