Grandi 101 – –

“Take time to do what makes your soul happy“

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Metcon (No Measure)

A. E2.5M x 4 sets (AHAFA)

3 No TNG Deadlift +

3 TNG Deadlift +

12-16 Slow and controlled DeadBug

B. EMOM x 15 min @YBTE

B1. 8-10 Box HSPU / HSPU anyhow

B2. 8-10 Deadlift @medium-heavy

B3. 10-15 Box Jumps


Metcon (No Measure)

A. AMRAP 14 min @Your Best Technical Effort

20/15 Cal AirBike

7/7 Single arm DB Hang Clean & Jerk @medium weight

30 Double Unders / 60 Single Unders

20 Heel Taps

B. AMRAP 14 min @Your Best Technical Effort

20/15 Cal Row

10 KB Sumo Deadlift High Pull (medium- heavy)

6-10 PushUps

15-20 Drop Squats/Air Squats


Metcon (No Measure)

A. You Have 12 Minutes to Work Your Way Up to 3RM No TnG Deadlift

Aim for ca. 93% of 1RM and Perfect Form!

B. E2M x 4 Sets @AHAFA

10-8-6-15 Barbell Hip Thrust @AHAFA (Increase Weight Each Set, Same Weight in 1st and 4th Set)

+ 6-8 Dbl. DB Floor Press

C. 4 Rounds For Quality – 10 Min Time Cap

10 Behind The Neck BB Strict Press/Strict Press @Light Weight

15 Arch Ups

20/20 Sec Copenhagen Plank