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3 x 8 – 12
Superset pull ups @ 4, 3, 3

3 x 8 single arm DB row at 23kg
3 x 10 seated presss @ 9kg each hand

3 x 4 chin ups
Superset 3 x 8 lateral raises @ 4kg

Box squat 3×5 @ 100kg
Romanian dl 3×8 @ 70kg
Bulgarian split squat 3×10-12 @ 7.5kg
Nordic curl 3×6
Tibialis curl 3x 10kg amrap @ 11, 9, 7

4 mins on, 1 min off. 8 rounds

Zone 1
Max Ski/Row RPE 9

Zone 2
20m Sled pull (walk back method)
1 burpee

Zone 3
Run 240m
30 reps of reverse lunge @ 15kg sandbag
Continue BW reverse lunge until time finish

Zone 4
30 wall balls @ 6kg
5 burpees

5RM Deadlift @ 80kg

Partner workout (Capped at 14 mins)
Per partner:
150m run
20 goblet squats @ 24kg
150m run
20 box jump overs @ 30 inch
150m run
20 American KB swings @ 12kg
150m run
20 box jump overs @ 30 inch

3×5 Benchpress @ 35kg
Superset Max pull ups @ 3

3×5 Box Squats @ 80kg, 90kg, 100kg

3×12 Cyclist Squats @ 30kg DB

3×8 Press @ 22kg
Superset Barbell Row @ 35kg

Zone 1 Run (Pacing)
39:59. 5:09km. 7:52 min/km. 120bpm

30 min AMRAP
Zone 1 (Timer – everyone switches once this one is completed)
15 burpees
20 wall balls @ 16kg

Zone 2
10m sled push @ 100kg
Into run/bike (RPE 7)

Zone 3
10 DB reverse lunges @ 10kg
5 DB thrusters @ 10kg

Zone 4
Max ski (RPE 7)

Zone 5
5 deadlift @ 24kg KB each hand
20m farmer’s carry

Finisher
60s on, 30s off
Row – Farmer’s carry – Run/Assault bike – Push Ups – Ski

40 cal row
75 wall balls @ 4kg
50 KB Swings @ 12kg
20m sled push @ 125kg
20m sled pull (rope walk) @ 100kg
45 wall balls @ 4kg
100m farmer’s carry @ 2x16kg
30m burpee broad jumps
30 wall balls
40 cal row
Time: 24:38, HR: 152bpm

Run
10 x 40s on, 40s off
2 mins rest
10 x 40s on, 40s off
Pace: 4:15 – 4:30 min/km

60 mins treadmill run. HR: 125bpm

21-18-15-12-9-6-3
Power cleans @ 17kg
Sit ups
Superman Arch

15 mins zone 2 run

2R of:
10 x 40s on (13km/hr), 40s off
5 mins walk in between

5 mins zone 2 run

70 mins zone 2 run. 143bpm. 6:08min/km, 11:43km.

5R E4MOM
3 x 83% 1 RM Front squat @50kg
12 cyclist squat @ 25kg DB

10 mins each
21-15-9
Ring rows
12.5kg DB press @ 5RIR

21-15-9
Barbell pendlay rows @ 40kg
Knee Push ups

9-6-3
Devils press @ 12.5kg each hand

Part 1 (Cap 24 mins)
1000m row
100 wall balls @ 4kg
80 DB snatches alt hand @ 10kg
60 Box Jump Overs
40 banded strict pull up
20 burpees

Directly into

Part 2 (12 mins AMRAP)
8 cal row
10 Barbell push press @ 25kg
10 Ring Rows
10 American KB swings @ 10kg
I did 4 sets and 2 workout

4R of:
7 mins run, 3 mins rest
1st round: 5:11 min/km
2nd round: 5:05 min/km
3rd round: 5:05 min/km
4th round: 5:06 min/km

RPE 3
Sled push 15m @150kg
Sled pull 15m @ 100kg
8 goblet squats @ 12kg
10 knee push ups

5R of 5 mins of:
Bike – 3 min 30s
KB deadlift @ 24kg
DB Push Press @ 7.5kg each hand
10 ring rows

15 mins Zone 2 treadmill run

2R:
9 x 40s on / 40s off
5 mins walk in between

Zone 2 Treadmill Run. 70 mins. 127bpm

40 min AMRAP:
30 cal row
20KB Sumo Deadlift High Pulls @16kg
15 wall balls @ 6kg
10m burpee broad jump (aim 2m, i can 1.8m to 1.9m)
20m sandbag lunges @ 20kg
10 knee push ups

I did 5 rounds and 2 workout

5R E4MOM:
3 reps at 83% 1RM front squat @ 45kg
10 cyclist squats with 25kg DB

Every 10 min perform
21-15-9
Ring Rows
BB bench press @ 25kg

21-15-9
Barbell pendlay row @ 40kg
Knee push ups
9-6-3
Dumbbell’s devil press (2x10kg)

800m run – 4:35 min/km pace
3 mins rest
400m run – 4:35 min/km pace
2.5 mins rest
200m run x 5 – 4:30 min/km pace
2 mins rest x 5

35 mins cap
960m run then
AMRAP:
5 burpees
10 WB @7kg
15 cal row/ski – 3R row, 1R ski
20 american kettle bell swing @12kg
25 sit ups
290m run

Foundation 3R+
Intermediate 4R+ – I did this (up to kettle bell swings only)
Pro 5R+

3 min on, 1 min off
8R of:
Alt between A & B

A
Row 14 calories
12 High to low plank
Max burpee over rower @ 22, 18, 18, 17

B
Ski 10 calories
13 WB sit up @ 6kg
24 russian twist @ 6kg
Max 6kg wall balls @ 27, 30, 30, 30

HR: 146 bpm

5R E4MOM:
6 reps of 75% 1RM Front squat @ 40kg
8 cyclist goblet squat @20kg – limited by arm ability to hold up heavy KB, legs can go heavier

10 mins to perform:
21 – 15 – 9 bench press @ 24kg
15 – 12 – 9 bent over row with barbell @ 40kg