In the end we will only regret the chances we didn`t take.

Every 5min for 5 sets:

30/25 cal Row
20 Sit-ups
1-10 strict Pull-ups
Scaling: 3-4 eccentric Pull-ups with 3sec down

Go hard on the rower (90% effort) and show perfect form by the pull-ups (Hollow Body).


“The happiness of your life depends on the quality of your thoughts” – Marcus Aurelieus

CFD Warm-up

1) 5min Foam Rolling (Back, Lats, Quads, Calves, Glutes)
2) PVC-Pipe (Pass through, Front Rack)
3) Spiderman + Reach, Walkouts + Push-up, Samson-Stretch
4) Squat Routine (Knee push away, Sky Reach, Budda Prayer, Bows)
5) Banded Good Morning
6) Theraband (Internal/external Rotation, Circles, Face Pulls)
7) 2-5min Run or Bike



Row 1:30 (easy)
10 DB-Deadlift per arm
10 Split Squat per side
10 Scap-Push-up + 30sec Plank (straight arms)

Row 1:00 (medium)
10 DB-High-Pull per arm
10 Reverse Lunges
5 Push-ups @22X1

Row 0:30 (hard)
10 alt. DB-Snatch
10 Reverse Lunges @DB Front Rack
5 Push-ups

Pull The Bell

14min AMRAP:

20 alternating DB-Snatch @20/10-12kg (Rx+ 25-30/15-17)
16 Reverse Lunges @DB Front Rack
12/8 Push-ups (hr)


„Strong people are harder to kill.“
Metcon (No Measure)
„CFD Warm-up“

1) Foam Rolling (Upper Back, Lat, Quads, Glutes, Calves)
2) PVC-Pipe (Pass Through, Front Rack)
3) Theraband (Internal/External Rotation, Circles, Face-Pull, Band Apart)
4) Squat Routine (Knee Push Away, Sky Reach, Budda, Bows, Samson Stretch)
5) Activation (Spiderman + Reach, Walkout + Push-up, Banded Good Morning)
6) Run or Bike or Row


2min Bike, Ski or Row
120m One-handed-Farmers-Walk (60m per side)

30sec Plank
30sec Side-Plank (left+right)
A: Metcon (Weight)
Every 2min for 12 sets (2 total rounds):

1) 20m Yoke-Carry
2) 20 DB Renegade Rows (alt.)
3) 15-25cal Bike
4) 15-25cal Ski Erg
5) 20-40m Farmers Walk
6) 20-40m Sled Bear Crawl
2 athletes per station


„It`s a slow process, but quitting won`t speed it up.“
Metcon (No Measure)

– Foam Rolling: Lats (Upper Back) – 1:00
– Banded Shoulder Distraction – 1:00 Each Side
– Foam Rolling – Quads and Adductors – 2:00
– Couch Stretch – 1:00 Each Leg
– Wrist Stretch – 1:00


3 Rounds:
15cal Row
10 Banded Good Mornings
10 Sit-ups

Followed by…
Barbell Warmup (empty BB)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Progression Clean:
Down & up
High Pull
Hang Power Clean
Power Clean

A: Metcon (Weight)
„Truck Pull“

16min Time-Window:

80/60 cal Row (60/45 Bike),
then find:
– One heavy set of 3 reps in Hang Power Clean
– Daily Max in Power Clean

Score = best attempt of HPC + PC together