Day 1
Warm Up
4 Rounds
10/ 10 T Push ups
20 Cal Row
20 Air Squats
5 Shoulders Press 20/15KG
Strength
Back Squat
5 x 42,5
5 x 52,5
5 x 62,5
5 x 72,5
5 x 82,5
Metcon – For time –
EMOM 12:00
01:00 6 / 8 HSPU
01:00 50 Double Unders
01:00 6 / 8 Power Snacth 40/30KG
01:00 Rest
Adapt Reps if you need them.
Complete 05:00 Of Plank
Day 2
Warm Up
AMRAP 06:00
10 Air Squats
20 Push Press Empty bar
30 Sit ups
Strength – 35:00
Deadllits – 20:00
5 Reps @42,5% Of your 1RM
5 Reps @52,5
5 Reps @62,5
5 Reps @72,5
5 Reps @82,5
Metcon – For time –
Pull ups Biathlon with Ski Erg
30/25 Cal Ski Erg
30 Pull ups
30/25 Cal Ski Erg
20 Pull ups
30/25 Cal Ski Erg
10 Pull ups
Each time you break a series of pull ups,
you are penalized 20/15.
The penalties accumulate and must
be added to the next series of Ski Erg.
This is also valid for the last series.
Time Cap 18:00
Day 3
Aerobic Capacity
5 Sets Of Run
02:00 at Moderate Pace
00:30 at Fast Pace
01:00 at Walk Pace
Gym – 25:00
Work your Muscle Ups
If you don’t pass the muscle up,
3 x 8 Reps Band Assisted Muscle Ups
3 x 8 Reps Muscle Up jumps
Emom 12:00
Choose the number of reps you
want to enter in a minute and hold it.
Rx : 6 Reps – Sc : 3 Reps
Emom 06:00
8 to 12 Reps Ring/Bar or Box Dips
6 Reps Strict Pull ups
Metcon – For time – Time 19:00
Bike Erg
2 Sets
01:00 Moderate Pace
:30 Easy Pace
:10 at Fast pace
01:00 Easy
01:00 Moderate Pace
:30 Easy Pace
:10 at Fast pace
01:00 Easy
01:00 Moderate Pace
:30 Easy Pace
:10 at Fast pace
01:00 Easy
*No additional Rest b/t sets
Day 4
Warm Up
3 Rounds
10 Thrusters 20/15KG
10 Front Squats
10 Push Jerk
Metcon – For time –
« Open 14.1 »
AMRAP 10:00
30 Double Unders
15 Power Snatches 35/25KG
Metcon – For time –
4 Rounds
400m Run
25 Chest to Bars Or Pull ups
10 Power Clean 60/40KG
No time Cap