EMOM 30 mins
60s Row 11 calories
60s Ski 9 calories
10m sled push (started 100kg, increased 25kg every 10 mins, end with 150kg)

3R of each station:
2R of each movement:

Station A
Shuttle run x 50-100m @ 60m
Disc slides x 6-10 @ 10
Wall squat (Hold)

Station B
Row x 150-200m @ 150m
Heavy Sled Pull 6-10 pulls @ 6 @ 100kg, 125kg, 140kg
Plate Overhead/Front rack (Hold)

Station C
Ski x 150-200m @ 150m
Russian twist (ankle lock) x 6-10 @ 10 @ 10kg
Dual KB carry (Hold) @16kg each arm

Bench press 6×5 reps @ 30kg
Pull ups
Leg press machine 6 reps @ 50kg, 100kg, 75kg

Cindy – 20 mins AMRAP
5 pull ups (using barbell)
10 push ups (using barbell)
15 squats BW

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

4×4 Indoor Biking

5 mins warm up

4 min on efort to 9.5, 4 min off

5 min cool down

Avg HR: 133bpm, Max HR: 159bpm

🔥 Superset Block 1 (Strength Focus)

A1. Seated Dumbbell Shoulder Press — 8-10 reps @ 6kg
A2. Alternating Dumbbell Curls — 10-12 reps @ 6kg
A3. Lying down Dumbbell Triceps Extension (both hands) — 10-12 reps @ 4kg
Rest 60-90 sec between rounds — repeat 3-4 sets


🔥 Superset Block 2 (Volume/Hypertrophy)

B1. Dumbbell Lateral Raises — 12-15 reps @ 4kg
B2. Hammer Curls — 12 reps @ 6kg
B3. Triceps Dumbbell Kickbacks — 12-15 reps @ 6kg
Rest 60 sec between rounds — repeat 3 set

Superset Block 3

Single arm bench preacher curl 10-12 @6kg
Cable tricep extension 10-12 @7.5kg

Rear-delt cable flys @2.5kg

Finish with Ab ripper x

Teams of 3:

Complete 8K ski

Take turns to complete A, B, C consecutively

A: Ski

B: Ground to shoulder 12kg ball

C: Suitcase Carry 16kg/Walking Lunges @ 15kg/10kg Push Press

Deadlift 3-2-1-3-2-1 @95-100-105-100-105-110

Push Press 3-2-1-3-2-1 @20kg, 22kg, 23kg

3R of:
20 Push Ups
8 Reverse DB Lunges @10KG DBs/leg
5 Chin Ups with 1 thin band, step on it

3 by 100 Chipper
100 Cal Ski
100 Walking Lunges @25KG
100 Wall Ball @7KG
Time: 18:45

Zone 2 Indoor Biking. 1 hour. Avg HR: 124bpm

Deadlift 3-2-1-3-2-1 @ 55, 65, 70 (bad form), 60, 65, 67
BB Push press 6×3 @ 25kg

3R for quality:
15 push up using elevated BB
16 reverse lunge with 10kg BB each hand
5 Chin up with yellow thin band, step on

100 cals row
100 walking lunges with 15kg sandbag
100 wallballs with 15kg
Time: 18:15
Max HR: 163bpm, Avg HR: 140bpm

5 mins warm up

4 X 4 Indoor Biking. 4 min on, 4 min off. Push to effort 9.5. Avg HR: 140bpm, Max: 160bpm

5 mins cool off

Zone 2 Indoor Biking. 1 hour 30 mins. Avg HR: 127bpm

30s on, 30 off
5k ski, 38:30
2:19min/500m
Max HR: 171 bpm
Ave HR: 160bpm

6x5kg barbell benchpress 30kg
5 pull ups using 2 blue thin band, using with knee, not using knee

Team of 3:
2R of:
300m ski – 1 person
2 person share:
12 sandbag ground to overhead
18 box overs
24 KB goblet squat
24 cal row (12, 12)

5 mins warm up on indoor bike
4 X 4 times Indoor Bike
4 mins bike push effort 9.5
4 mins rest
5 mins cool down on indoor bike
Avg HR: 137, Max HR: 158

Zone 2 Indoor Biking, 2 hrs, 123 bpm

6 x 12 reps of squat @40kg
6 x 5 reps of Barbell rows @ 30kg
3 x 15 reps of Circular plate raises @2.5kg

Team of 4 workout
3km ski (Max 250m distance at a time)
3km row (Max 250m distance at a time)
Person not on ski/row, either plank or resting. 1 person must always be planking

6x5kg barbell benchpress 30kg
5 pull ups using black thin band, step on it, not using knee

4R of
Bench dips 15 reps
Shrugs 15 @ 20kg each hand

4R of
2 min on, 1 min off
Trap bar DL @ 48kg x 7
Ski @ 12 calories
Max burpees until completing 2 mins, last round completed 3 mins @ 14, 12, 11, 20

Sled pull sitting down @65kg, 80kg, 90kg, x 10m
Sled pull standing up, hyrox style @ 105kg, 115kg, 140kg x 10m

10 mins warm up on indoor bike
4 X 4 times Indoor Bike
4 mins bike push effort 9.5
4 mins rest
10 mins cool down on indoor bike

17.5kg farmer’s carry hold for 1 min x 3

Upper body workout

5 sets X 12 reps of:
7.5kg Standing Dumbbell shoulder press
2.5kg Standing shoulder fly
10kg single arm dumbbell benchpress
15kg single arm dumbbell row
2.5kg reverse fly
7.5kg Hammer Curls
15kg 1 min farmer’s carry hold
17.5kg 1 min farmer’s carry hold

Zone 2 Indoor Biking, 1 hr 30 mins, 124bpm

Deadlift 3-2-1-3-2-1 using trapbar (38kg)
68, 73, 78, 68, 73, 78

Push press 3-2-1-3-2-1 with barbell (15kg)
15, 17, 19, 17, 19, 21

Partner workout:
6K Ski until complete (when partner ski, other partner static farmer’s carry @16kg each arm)
E3MOM
10 burpees
4 single arm dumbbell push press @10kg

Total time: 47:26

Warm up
1k Ski
1k Row

6 sets x 5 of
Bench Press 15, 20, 25, 26, 27, 28, 29, 30, 31
Pull Up 1 thick yellow band/1 thick and 1 thin 5, 5, 5, 5, 3/2, 3/2, 3/2, 3/2, 3/2

4 rounds for NFT (not for time)
12 single arm db shoulder press (
each arm) – 7.5kg
12 db reverse flys – 2.5kg

4 rounds for NFT
12 ring rows
12 bench dips, straight leg

100 calorie ski for time – MAX EFFORT: 9:15 mins

6R:
2Min on (16 Cal Ski + dumbbell swing @10KG) 17, 16, 18, 16, 17, 18
1Min Rest

Zone 2 Indoor Biking. 1hr 30 mins. HR: 124bpm

Upper body workout

5 sets X 12 reps of:
7.5kg Standing Dumbbell shoulder press
2.5kg Standing shoulder fly
10kg single arm dumbbell benchpress
12.5kg single arm dumbbell row
2.5kg reverse fly
23kg Lat pull down