Why not give moffast some cred for this workout by writing a comment!

Performed strength exercises in this workout.

Roddmaskin · Other	50 seconds
Burpees · Other	10 x 67.0 kg	Lätta
Roddmaskin · Other	50 seconds
Burpees · Other	10 x 67.0 kg	Lätta
Roddmaskin · Other	50 seconds
Burpees · Other	10 x 67.0 kg	Lätta
Knee circles ·	10 reps
Hip circles ·	10 reps
Shoulder circles ·	10 reps
Neck circles ·	5 reps
Ankle Vs ·	10 reps
Prone shoulder dislocates ·	10 reps
3D step & reach ·	6 reps
Front rack triplet ·	6 reps

Block 1
Knäböj · Legs	5 x 20.0 kg
Knäböj · Legs	5 x 40.0 kg
Knäböj · Legs	5 x 60.0 kg
Knäböj · Legs	5 x 72.5 kg
Knäböj · Legs	5 x 72.5 kg
Knäböj · Legs	5 x 72.5 kg
Knäböj · Legs	5 x 72.5 kg
Knäböj · Legs	5 x 72.5 kg
Häng-Clean · Other	3 x 40.0 kg
Häng-Clean · Other	3 x 52.5 kg
Häng-Clean · Other	3 x 52.5 kg
Häng-Clean · Other	3 x 52.5 kg
Häng-Clean · Other	3 x 52.5 kg
Häng-Clean · Other	3 x 52.5 kg

Block 2
Hanging from bar · Other	60 seconds
Scapula pushups · Shoulders	15 reps
Kip swing · Other	25 reps
Ring support · Other	25 seconds
Kip swing · Other	21 reps
Ring support · Other	25 seconds
False grip hang f rings · Other	15 seconds
Dip support bottom · Other	7 seconds
False grip hang f rings · Other	17 seconds
Dip support bottom · Other	10 seconds
Pull-ups i ringar · Back	3 reps	40x1 tempo
Handstående push-ups m hjälp · Shoulders	3 reps
Pull-ups i ringar · Back	3 reps	40x1 tempo
Handstående push-ups m hjälp · Shoulders	3 reps
Pull-ups i ringar · Back	3 reps	40x1 tempo
Handstående push-ups m hjälp · Shoulders	3 reps
Pull-ups i ringar · Back	3 reps	40x1 tempo
Handstående push-ups m hjälp · Shoulders	3 reps
Pull-ups i ringar · Back	3 reps	40x1 tempo
Handstående push-ups m hjälp · Shoulders	3 reps

Here are all the lap- and part times of this workout.

Select the equipment that you have access to or want to use in your workouts.