30 mins Zone 2 Bike Erg. Average: 98 watts

Time Cap: 40 mins
Swap station when Station A completes
A. Ski Erg – 450m
B. 10m Sled push @ 100kg followed by 1 squat + 1 walking lunge @ 20kg sandbag
C. Run @ RPE 7 or Bike @ RPE 8
D. 30 Wallballs @ 6kg then rest

Zone 2 Treadmill Running. 1 hr. 141bpm

5R of:
10m sled pull. Start at 80kg. Increase by 5kg every set
3min run
2min rest

8x500m ski (2:23, 2:21, 2:22, 2:23, 2:23, 2:23, 2:22, 2:18)
60s rest

Zone 2 Run. 1:05, 7:35 min/km, 8.66km, 143bpm

Zone 2 Run. 1:01, 7:21 min/km, 8.31km, 144bpm.

7 min run. Top of the min – accelerate for 10s

3R of:
20 WB @ 6kg
15 BBJ @ 1.8m for each jump
10 DB thrusters @ 7.5kg
1k run @ RPE 7
3 min rest

Finisher
80 face pulls

5 min x Ski
5 min x Row
5 min x Ski
5 min x Row
20 mins Bike

5 x 6 Bench Press @35kg
Superset with 8 negative pull ups

4 x 8 DB press
Superset with 75kg seated 1 arm sled pull

Zone 2 5k run. 37:21, 5.01km. 7:28 min/km. 134bpm

5k and 10k trial run. – PB for both
1:00:19. 10.59km, 5:42min/km, 154bpm

Zone 2 Run. 1 hour 17 minutes. 12.52km. 144bpm. 6:12 min/km

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