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

6×5 bench press @ 33kg
5x8kg Barbell press @20kg
5×5 Pull Ups
5×8 Barbell row @35kg

Sled Pull Work to Heavy 20m
3 min rest
Sled Push work to Heavy 20m

16 mins EMOM:
60s cal row (8-18) @ 12, 12, 12, 13
60s Deadball throw (6-8) – 15kg @ 8, 8, 8, 9
60s box step overs @ 15, 15, 15, 16
60s rest

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 @5kg
Lat pull down – 12 reps @ 8 plates, 30.5kg

5 min warm up

4×4 elliptical

4 min on up to 95% effort

3 min off

5 min warm down

Avg HR: 139bpm, Max HR: 164bpm

20M EMOM (5 Rounds)
60s 6-8 15kg Deadball Throw @ 8 all the way
60s 12-16c Row  @ 12 all the way
60s 7-10 Reverse Lunges Goblet (L/R = 1) @ 20kg @ 15, 15, 15, 10, 10
60s 12-16 Cal Ski @ 10 all the way
60s Rest

3m rest

6R of: 2 Mins On: 1 Min Off
20/25 cal row/ski + Remainder Time – Push Press @ 7.5kg each hand
1 min rest btw rounds

Row: 25 cal, PP: 8
Row: 25 cal, PP: 6
Row: 25 cal, PP: 6
Ski: 20 cal, PP: 7
Ski: 20 cal, PP: 6
Ski: 20 cal, PP: 5

Zone 2 Indoor Cycling. 1 hr. 129bpm

20M EMOM
60s 7-10 Goble reverse lunge @ 17.5kg, 10 all th way
60s 20-25 suitcase march @ 17.5kg, 25 all the way

5R of 2 mins on, 2 mins off
20-25 cals, remainder time push press @ 7.5kg each hand till complete 2 mins
Row @ 25 cals, 8
Row @ 25 cals, 7
Ski @ 20 cals, 5
Ski @ 20 cals, 5
Bike @ 25 cals, 6

Superset
Bench press 6×5 @ 34kg, 34kg, 34kg, 33kg, 33kg
5 reps Pull up

3R of:
20 goblet squats @ 20kg

Pair up to complete 5k ski
Swap every 500m (Change damper every switch from 10 to 1)
2:15/500m

Zone 2 Indoor Cycling. 1 hr 30 mins. HR: 122bpm

Warm up – Row @ 100 calories

22 min EMOM
15-20 push ups @ women’s PU 20, 15, 15, 10 all the way
12-16 DB cleans @ both hand 10kg, 10kg, 7.5kg all the way

6R of
22 cals row – 85-90% effort
30s max rep burpees @ 7, 7, 7, 7, 7, 7

4R EMOM (60s on, 60s off)
60s Deadball throw 15kg (5-10 reps) @ 10, 11, 10, 13
60s Farmer’s carry 24kg (2R), 16kg (2R) @ 40m, 40m, 70m, 60m
60s Mountain climber (30-60 reps) @ 60, 80, 90, 100

4 min rest

4R EMOM (60s on, 60s off)
60s Sled Pull 100kg (20m+) @ 30m, 20m, 20m, 23m
60s 5 Squat + 5m lunges (2R+) @ 3, 3, 2.5, 2.5
60s Ski (5-15 cals) @ 13, 12, 12, 12

Bench Press 6×5 @31, 32, 33, 33, 33, 33
Super Set 5 Pull Ups @1-2 non assisted, 3-4 assisted with 1 thin band using knee

Press 5×5 @20kg
Push Press 5×3 @25, 25, 27.5, 27.5  27.5

WOD
20min EMOM:
All 1 Arm (Alt every min)
5 KB Snatch
5 KB Squat
5 KB Clean
5 KB Push press
@10KG DB