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

Strength training. Upper body

Zone 2 Indoor cycling. 1:01hr, 122bpm

Zone 2 Indoor cycling. 1:30 hr, 127bpm

Strength training. Upper body

Zone 2 Run. 1:02 hr, 7.11km, 121bpm, 8:49km/hr

800m run – warm up

10 sets of:
400m @5k pace (maintained below 6:00 min/km)
Rest for half the time taken for 400m in between each set

800m run – cool down
Distance: 7:08km, HR: 147bpm, Pace: 7.41min/km, Time: 51:28 mins

Deadlift 5-3-1-5-3-1-1-1
45kg-47.5kg-50kg-47.5kg-50kg-60kg-62.5kg-65kg

Landmine Push Press 6×5 @32kg x 3 sets, 37kg x 3 sets

4R of:
1 min – 45 secs max cals row – 14, 12, 12, 12
1 min max weight kettlebell swings @ 16kg – 25, 24, 24, 22
1 min rest

EMOM 60 mins

60s ski – started 9 cals, after 40 mins dropped to 8 cals, sometimes 7 cals

60s row – started with 10 cals, after 40 mins dropped to 8 cals

10m sled push ( started 50kg and increased by 25kg every 10 mins, ended with 150kg)

6 sets of 8 reps box squat @ 60kg

4R of
6 ground to shoulder @25kg medicine ball
12 reverse lunges (front load) @25kg
24m front load carry @25kg

100 russian twist @7kg
100 russian twist @ 4kg

2.2km ski erg – 14 minutes, 3:35 min/500m
1km row erg – 5:21 minutes, 2:36 min/500m

Zone 2 Run. Aim 133 – 144bpm, 1:00, Distance: 7.50km, Pace: 8:02 min/km, HR: 142

Zone 2 Run. 60% – 70% HR, 1:01, Distance: 6.97km, Pace: 8:53 min/km, HR: 132

6R of box squat:
8 reps of 55kg

4R of:
10 DB deadlift @15kg both side
15 DB single arm bench press @ 5kg both side
20 reverse lunges holding DB @ 10kg both side

3R of:
15 reps of
Single Arm DB row @ 15kg
Bend Over DB fly @ 2.5kg
Lateral raises @ 2.5kg