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

Zone 2 Indoor Biking, 1 hr, 114bpm

1k Ski
15 push ups on the bar every 250m

Bench press 6×5 reps
20kg, 22.5kg, 25kg, 27kg

Pull up with 2 bands on 1 knee – 6×5 reps

5R of
90s on
16-20 calories ski – 12, 12, 12, 12, 12
Medicine ball slam 6kg to cont until 90s is over – 10, 9, 9, 9, 10, 11
90s off

15 mins Zone 2 indoor bike

5R
Sled pull with TRX – 75kg
Max Tibialis curl

3R
Hip thrusts – 5 reps @ 75kg
Max Romanian deadlift  @ 12.5kg

Zone 2 Indoor Biking. 1 hr. 125bpm

5R
sled backwards walk 10m – 75kg
sit down on ball battle rope pull 10m – 75kf

3R
1min Deadhang accumulate
Max scapula retraction – cannot engage
10 Sitting single arm Shoulder Dumbell Press – 7.5kg per arm

3R:
Max ring rows
10 single arm seated land mine press – 20kg
10 single arm dumbell row – 12.5kg

Core: (if got time)
100 Russian Twist with weight (leg off ground) – 6kg

100 Russian twist with weight (leg off ground – 4kg

Zone 2 indoor biking. 2 hrs. 124bpm

Zone 2 indoor biking. 119bpm, 1 hr

4R of:
4 min max (by end of 4 min, effort 9.5) – 2:21 min/500m
3 min rest
Damper 2

Sled pull with trx straps 100kg 10×10m

4R of:
4 min max (by end of 4 min, effort 9.5) – 2:27 min/500m
3 min rest
Damper 2

Sled pull 75kg arms sitting down ×4
Sled pull 75kg trx strap standing up x4