Stephan Contratti

A: Warm Up (15min)
B: Skil Thruster (10min)
C: HERO WOD (20min)
D: TABATAs (5min)

A: Warm Up (15min)

Partner PVC Fun Warm Up

a) 1min then switch
Partner A: Squat and Behind the neck press
Partner B: Over the fance, under the fance

b) 1min then switch
Partner A: Seated Shoulder press
Partner B: Gives the weight by pressing against the movement direction

c) 1min then switch
A: Streatch the other Partner by pulling on the pvc bar
B: L-Sit and try to reach as fare as posible with the hands to the toes

d) 1min then switch
A: Jump over the pvc bar 
B: Seated behind the neck press

B: Skill Thruster

Progression from Deadlift over Front Rack, Front Squat 
and Push Press to the Thruster!

Always 6-10 reps with empty barbell

Work your way up to the weight you choose at the workout.

C: HERO WOD „The Chef“ (20min)

5 Rounds of 
3 Power Clean (62,5kg, 42,5kg) 
6 Push Ups 
9 Air Squats

C: TABATAs (5min)

Following exercises 30 secc on/15 sec off – two rounds per station

Double unders
Air Bike
Ski Erg/Row
Burpees