I just ran a six week block of this almost to a “T,” or at least I averaged 2 weight sessions and a walrus session. I really enjoyed it and would have continued onto the BBB phase, but decided to go another route for a strongman competition prep.
Some days I went hard in the assistance with big strongman moves like farmers walk or keg Press, while other days it was GHR and curls so lots of opportunity to listen to your body.
I’m early/mid thirties and relatively well conditioned for context.
This is about what I do. Only, I don’t use the krypteia template, I do 5’s pro with FSL (which matches Krypteia) with 50-100 reps of push/pull and single leg/core. So, generally speaking quite the same.
I also do one WALRUS day, I enjoy it and it is a good way to get some extra volume. However, the only thing I’d do- is do for total reps. I personally use 531 as GPP for boxing, so if I’m beat up I’ll just get the reps in over a different amount of sets.
Also, I would just grab a pool of exercises to choose from before starting the workout. Keeps it fun. A couple of suggestions below;
Dips | Pushups | One arm band press.
Chins | Pullups | Inverted rows | One arm KB Rows | KB Snatch/
Ab work | Back extension | BW Squat | Lunge | KB Swing.
I just walk into the gym, see what I feel like and do it. So one day could be 50 pullups, 100 pushups and 100 leg raises. The next time it could be 75 Inverted rows, 75 dips and 100 back extensions.
Big plus; A round timer. Keeps the pace up without running yourself into the ground. Yesterday I did;
20 rounds of;
3 pullups, 5 dips, 2 chin ups, 10 BW squats. One round every 90 seconds. Great workout.