Day 1

Warm Up

3 Rounds
02:00 Assault bike
02:00 Row
00:30 Hand Stand hold

Weightlifting

Squat Snatch
4 sets of
1 Reps @77.5%
1 Reps @80%
1 Reps @82.5%

Strength – 20:00

Shoulder Press
5 Reps @52,5% Of your 1RM
5 Reps @65
5 Reps @75
5 Reps @85

Metcon – For time –

21 – 15 – 9
Cleans 60/40KG
Ring Dips

Target Times
Elite: Sub 3:00
Level 3: 3:00-4:00
Level 2: 4:00-7:00
Level 1: 7:00-10:00

Day 2

Warm Up

3 Rounds
12 Cal Row
6 Inchworm
01:00 Bike Erg
5/5 Shoulder press 15KG/9KG

Strength – 20:00

Deadllits
5 Reps @42,5% Of your 1RM
5 Reps @52,5
5 Reps @65
5 Reps @75
5 Reps @85

Metcon – For time –

3 Rounds
AMRAP 03:30
15/12 Cal Row
20 Box Steps 24 »/20 »
Max Reps Deficit HSPU
Rest 02:00 b/t sets

Day 3

Warm Up

Crossover Symmetry Activation
3 Rounds
:30 Active Bar Hang
:30 Push up to plank
:30 Ski Erg

Metcon – For time –

2 Rounds
40 Wall Ball 9/6KG
30 Toes to Bar
30 Snatch 40/30KG

Building Muscle – Not For time –

5 Rounds
10 Bent Over Rows
10 Atlernating DB Shoulder Press
10 Atlernating Curl Biceps
Moderate load 2x 22.5 / 15KG

Aerobic Capacity

1000m Run
80 Double Unders
25 Burpees Box Jump over 24″
80 Double Unders
1000m Run

Day 4

Warm Up

3 Rounds
10 Sit ups
10 RDL Right and Left
10 Squats
300m Row

Strength – 20:00

Back Squat
5 x 42,5 Of your 1RM
5 x 52,5
5 x 65
5 x 75
5 x 85

Metcon – For time –

30 Bench Press (80% BodyWeight)
Start with 5 Pull ups
And do 5 every minute on the minute

Day 5

Warm Up

3 Rounds
10 Cal Ski Erg
10 Hang Clean & Jerks (Empty Bar)
with Kettlebell 2x16KG/12KG
10 Kip to Swing

Weightlifting

Squat Clean
4 sets of
1 Reps @77.5%
1 Reps @80%
1 Reps @82.5%

Metcon – For time –

40/30 Cal Ski
9 Strict HSPU Or 18 HSPU
40 Box Jumps
40/30 Cal Ski
6 Strict HSPU Or 12 HSPU
40 Box Jumps
40/30 Cal Ski
3 Strict HSPU Or 6 HSPU
Time Cap 25:00

Day 6 & 7

Rest Day