Superset 1
3×8 DB press @10kg
3×8 Hammer Curls @7.5kg
Superset 2
3×8 Stand up DB Row @15kg
3×8 single arm DB bench press @ 12.5kg
Superset 3
3×10 Standing Lateral raises @ 5kg
3×10 shoulder shrug @ 22.5kg
Superset 4
3×8 lat pull down @ 36kg
3×10 tricep extension @27kg
DB hold @25kg @ 1:10
5 men’s push up
Sled pull – 95kg for 10 mins
3×3 80kg BB squat
3×3 24kg Press
3×8 Nordic hamstring curl
3×8 Tibialis curl
Zone 2 Indoor Cycling. 1 hour. 117bpm
Half marathon. 21km. 130bpm. 2:43:20.
Zone 2 Indoor Biking. 1 hour. 116bpm
Zone 2 Indoor Elliptical. 30 mins. 115bpm.
Farmer’s hold @20kg. 1:51
Superset 1
3×8 DB press @10kg
3×8 Hammer Curls @7.5kg
Superset 2
3×8 Stand up DB Row @15kg
3×8 single arm DB bench press @ 12.5kg
Superset 3
3×10 Standing Lateral raises @ 5kg
3×10 tricep extensions @27kg
Superset 4
3×8 Shoulder shrug @ 22.5kg
3×8 Lat pull down @ 36kg
DB hold @25kg @ 1 minute
5 men’s push up
Zone 2 ergs – 10 mins each (Total 60 mins), 127bpm
Ski
Row
Bike
Ski
Row
Bike
Redline Mixed Team Relay – 5th place (25:29) – Anchor, 4th person – 5:10, 141bpm
Squat thrusts 80 reps
The Mule 70m x 15kg, 130m x 20kg
Sled push and pull 70kg x 40m
Redline Mixed Doubles – 15th place (26:57), HR: 152bpm
Run 500m
Ski 35 cals
Deadball Burpee 25 reps, 12kg medicine ball, 175cm
Bike 35 cals
Farmer’s Carry 120m, 16kg
Shuttle runs 40 x 20m
Russian Twists 120 reps, 7kg
Sandbag gauntlet 2 x( 20 reps squats, 20m walking lunges)
Row 35 cals
Squat thrusts 100 reps
Mule 70m x 15kg, 130m x 20kg
Sled push and pull 70kg x 40m
Redline Women’s Intermediate – 4th place (28:44), HR: 151bpm
Run 500m
Ski 25 cals
Deadball Burpee 20 reps, 12kg medicine ball, 175cm
Bike 25 cals
Farmer’s Carry 120m
Shuttle runs 40 x 20m
Russian Twists 100 reps, 4kg
Sandbag gauntlet 20 reps squats, 20m walking lunges
Row 25 cals
Squat thrusts 60 reps
Mule 70m x 15kg, 130m x 15kg
Sled push and pull 70kg x 40m
3R of:
Run 200m
15 squat thrust
10m sled push @ 75kg
15 russian twist @7kg
Zone 2 Indoor Biking. 30 mins. 113bpm
30% of redline simulation @ 70% effort
Train shuttle runs transition with Dennis
50 min (50s on, 50s off) EMOM:
60s cal ski @ 11 cal
60s cal row @ 12 cal for 5 rounds then drop to 11 cals
60s squat thrust @ 30
60s 10m sled push (increase weight every 4 mins)
60s rest
40 min EMOM:
60s cal ski @ 10 cal
60s cal row @ 11 cal
60s squat thrust @ 25
60s 10m sled push (increase weight every 4 mins)
40 min EMOM:
60s cal ski @ 10 cal
60s cal row @ 11 cal
60s squat thrust @ 25
60s 10m sled push (increase weight every 4 mins)
150s cumulative dead hang
Find 1 rep max BB bench press @ 41kg
3×3 BB bench press @ 33kg
5×5 pull ups @ 5, 5, 4, 4, 3
3×8 DB Press @ 10kg
3×8 DB stand up Row @ 15kg both hands
3×8 Shoulder Shrug @ 22.5kg both hands
10mins of sled pull use weight can do continous and feel slight burn @75kg
Take 15min build to heavy 20m sled push @ 150kg last 20m
Zercher lunges 3×6 (3 per leg) (straight sets)(aka same weight 3 sets) @ 41kg
Box Squats 3×5 @ 70kg
Zone 2 Indoor Biking. 1 hr 30 mins. 116bpm
3×5 Romanian Deadlift @60kg
15 min AMRAP
Buy in – start with 25 cals of Row
then AMRAP
30m sled push
40m farmers carry @16kg
50 squat thrust
60m mule @20kg
Buy out
25 cals Ski
100 sqt thrust @6kg
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