Category: Uncategorized

5x 5 reps DB Press @ 10kg
4 x 8 reps DB Bench Press Single Arm @ 12.5kg
3 x 10 reps Lateral Raises @ 2.5kg
3 x 10 reps Tricep extension @ 27kg
4 x 8 Single arm Bend over DB row @ 15kg
3 x 12 DB shoulder shrugs @20kg
3 x 12 Hammer curls @ 7.5kg

2R of:
400m run
15 cal ski
10 DB burpees @ 12kg
15 cal bike
80m farmer’s carry @ 16kg
20 x 10m shuttle runs
40 russian twists @ 7kg
10 squat + 10 m lunges @ 15kg
15 cal row
40 sqt thrust
100m mule (70m @ 15kg, 30m @ 20kg)
40m sled push + pull @ 55kg

Rest 3 mins in between
Time: 36:56

Full women’s doubles redline simulation with Orange
Time: 33:31

10 x 5 Barbell Romanian deadlift @ 40kg, 50kg, 55kg, 57kg, 58kg, 59kg, 60kg, 61kg, 63kg
Sled pull 75kg, 40m rest 2 mins x 3 sets

60 mins Zone 2 on Ergs (Ski, Bike, Row)
10 mins Ski @ 92 cals
10 mins Bike @ 118 cals
10 mins Ski @ 100 cals
10 mins Row @ 118 cals
10 mins Bike @ 121 cals
10 mins Row @ 123 cals

Pull Day

3 set of pull up max rep, rest 3 mins @ 3, 3, 3
4 x 8 Bend over BB row @ 35kg
3 x 12 DB shoulder shrugs @20kg
3 x 12 Hammer curls @ 7.5kg
Dead hang x 1, as long as possible @ 40 secs

Zone 2 Indoor Rowing. 45 mins. 119bpm

Push Day

5 x 5 reps BB Press @ 22.5kg
5x 5 reps DB Press @ 10kg
4 x 8 reps DB Bench Press Single Arm @ 12.5kg
3 x 10 reps Lateral Raises @ 2.5kg
3 x 10 reps Tricep extension @ 25kg
Squat Thrusts x 100

Zone 2 Indooe Biking. 1 hr 30 mins. 121bpm

Redline Simulation: Mixed Doubles
Run 500m
Ski 40 cals
Deadball burpees 12kg @ 25 reps
Bike 40 cals – 2:27
Farmer’s carry 16kg @ 240m
Shuttle run 80 x 10m
Russian Twist 7kg @ 100 reps
Sandbag squat @ 20 & lunge @ 20m X2
Row 40 cals
Squat Thrusts 100 reps
The Mule 15kg @ 70m, 20kg @ 130m
Sled Push and Pull 35kg @ 60m

Time: 32:01

Redline simulation: Mixed Relay
Run 500m – 2:40
Ski 30 cals – 2:05
Deadball burpees 15kg @ 25 reps – 3:30
Russian Twist 5kg @ 100 reps – 1:14
Sandbag squat @ 20 & lunge @ 20m – 1:05
Row 30 cals – 1:57

Redline Simulation: Women’s intermediate
Run 500m – 3:16
Ski 25 cals – 2:01
Deadball burpees 12kg @ 20 reps – 2:42
Bike 25 cals – 2:27
Farmer’s carry 16kg @ 180m – 3:14
Shuttle run 80 x 10m – 5:46
Russian Twist 5kg @ 100 reps – 1:36
Sandbag squat @ 20 & lunge @ 20m – 3:46
Row 30 cals – 3:02
Squat Thrusts 60 reps – 2:57
The Mule 15kg @ 200m – 2:29
Sled Push and Pull 35kg @ 60m –

Time: 33:21

10m sled push + 10m sled pull @ 135kg – last
Reach to heavy weight

20 min EMOM
60s Ski @ 9, 9, 9, 9, 10
60s Row @ 11, 11, 11, 11, 12
60s 10kg DB Push Press @ 14, 14, 14, 14, 15
60s rest

3R for time: 2:05
10 squat thrusts
20 russian twists @ 6kg

5R of:
Goblet squat 20kg @ 12 reps
Romanian DL 20kg @ 12 reps
Hip thrust 4kg @ 12 reps
Reverse lunge 10kg @ 12 reps
Bulgarian split squat 6kg @ 12 reps

3R of:
Superset 1
20kg Barbell shoulder press @12 reps
4kg Standing shoulder fly @ 12 reps

Superset 2
10kg single arm dumbbell benchpress @12 reps
35kg bendover Barbell row @12 reps

Superset 3
4kg reverse fly @12 reps
20kg Shoulder shrug @12 reps

Superset 4
8kg Hammer Curls – 12 reps
8kg Dumbbell Kickbacks – 12 reps

6kg Single arm bench preacher curl – 12 reps

Zone 2 Indoor Biking. 1 hour. 117bpm

12R of (50s on, 10s off):
60s Cal Ski @ 10 cals all the way
60s Cal Row @ 11 cals all the way
60s 10m sled push (increase weight every round) @ 20m for 6R, 10m for 6 R
60s Alt 7.5kg DB Snatch @ 18 for 11R, 22 for 1R

Rest 60s then
75 squat thrusts
Everytime you break 6x10m shuttle run
25, 15, 20, 15. Shuttle run 6x10m @ 3 rounds

25min EMOM (50s on, 10s off):
60s 15kg Deadball burpee – 7 all the way
60s Sled push (increase weight every round) – 10m all the way
60s Squat thrusts – 25
60s Sled Pull (increase weight every round) – 10m all the way
60s rest

6R of:
90s row @ 20, 21, 21, 22, 21, 24 cals
30s max reps plate (10kg) to overhead @ 9, 10, 10, 11, 12, 13

3R of:
Goblet squat 20kg @ 12 reps
Romanian DL 20kg @ 12 reps
Hip thrust 5kg @ 12 reps
Reverse lunge 12.5kg @ 12 reps

Russian Twist 10kg DB unbroken at 1:30

Zone 2 Elliptical Training. 1 hr. 121 bpm

45s on, 15s off
3R of:
Station 1
Bike
Sled push @125kg

Station 2:
Ski
Wall ball @ 6kg

Station 3
Run
1 DB devil press @ 10kg

Station 4
Sandbag walking lunge @ 20kg
Alt V-up leg

Station 5
Row
Kettlebell swing @ 20kg

3R of:
Superset 1
7.5kg Standing Dumbbell shoulder press @12 reps
2.5kg Standing shoulder fly @ 12 reps

Superset 2
10kg single arm dumbbell benchpress @12 reps
15kg single arm dumbbell row @12 reps

Superset 3
2.5kg reverse fly @12 reps
20kg Shoulder shrug @12 reps

Superset 4
Hammer Curls — 12 reps @ 7.5kg
Triceps Dumbbell Kickbacks — 12 reps @ 7.5kg

Superset 5
Single arm bench preacher curl – 12 reps @7.5kg
Lat pull down – 12 reps @ 7 plates, 32kg

Russian Twist @10kg. 1: 30 minutes

5 min work, 30s rest

Station 1 (1 min switch)
SB lunge – 20 @ 20kg
Sled pull @ 100kg

Station 2
40 cal bike

Station 3
40 wall balls @ 6kg
Followed by
Max ski

Station 4 (EMOM)
10m burpee broad jump

Station 5
5 min run

Station 6
20 devil press @6kg
Followed bt
Max row

3 mins, 20s switch, 1 min off half way

Strength
70% effort – 10 sec rest – repeat
1. 2 DB Devil press @ 4kg
2. Sandbell sit up
3. KB reverse lunge @ 16kg
4. KB Gorilla row @ 16kg
5. Sled push @ woman’s hyrox weight

1 min rest

Cardio
1. Wall ball max reps @ 6kg – 52 reps
2. Ski (1 min fast, 1 min slow, 1 min fast)
3. Run (1 min fast, 1 min slow, 1 min fast)
4. Bike (1 min fast, 1 min slow, 1 min fast)
5. Row (1 min fast, 1 min slow, 1 min fast)

4×4 run on treadmill

5 min warm up

4 min on, 3 min off

5 min cool down

5.5km, Avg HR: 137bpm, Max HR: 162bpm

5R of:
Goblet squat 20kg @ 12 reps
Romanian DL 20kg @ 12 reps
Hip thrust 5kg @ 12 reps
Reverse lunge 10kg @ 12 reps
Bulgarian split squat 7.5kg @ 12 reps

3R of:
Superset 1
7.5kg Standing Dumbbell shoulder press @12 reps
2.5kg Standing shoulder fly @ 12 reps

Superset 2
10kg single arm dumbbell benchpress @12 reps
15kg single arm dumbbell row @12 reps

Superset 3
2.5kg reverse fly @12 reps
20kg Shoulder shrug @12 reps

Superset 4
Hammer Curls — 12 reps @ 7.5kg
Triceps Dumbbell Kickbacks — 12 reps @ 7.5kg

Superset 5
Single arm bench preacher curl – 12 reps @7.5kg
Lat pull down – 12 reps @ 7 plates, 32kg

Russian Twist @10kg. 2 minutes

Zone 2 Indoor Cycling. 1 hr. 117bpm

15km run. 147bpm, 1 hr 40 mins, 6:42min/km