Aerobic output

12x 1:00 on/1:00 off
6x 2:00 on/2:00 off
4x 3:00 on:3:00 off

Accumulate:

21 thrusters @45/30kg
21 pullups
15 thrusters
15 c2b
9 thrusters
9 ring mu

Go sustainable pace and try to accumulate same amount of reps each round. After rest continue where you left.

Scaling options if necessary:
- 40/25kg weight for thrusters
- 30/20kg weight for thrusters
- ring mu to bar mu
- bar mu to c2b

gymnastics
weightlifting

Aerobic output

16x 1:00 on/1:00 off
8x 2:00 on/2:00 off

Accumulate:

30 wallball @9/6kg
30 box over jump @24/20”
30 ghd situps
30m walking lunge kb farmer’s carry @2x24/16kg
30 kb gtoh @2x24/16kg
30m walking lunge kb farmer’s carry
30 ghd situps
30 box over jump
30 wallball

Go sustainable pace and try to accumulate same amount of reps each round. After rest continue where you left.

Scaling options if necessary:
- less weight for kettlebells
- lower the box

gymnastics
weightlifting

Aerobic output

10x 1:00 on/1:00 off
5x 2:00 on/2:00 off
3x 3:00 on/3:00 off

Accumulate:

20 db thruster @2 x 22,5/15 kg dumbbells
15 box step over
10 devils press
40/30 cal ski
10 devils press
15 box step over
20 db thruster

Go sustainable pace and try to accumulate same amount of reps each round. After rest continue where you left.

Scaling options if necessary:
- use 1 db
- ski to 50 ghd sit up
- less weight for db
- lower the box

metabolic conditioning
weightlifting

Aerobic output

9x 1:00 on/1:00 off
3x 3:00 on/3:00 off

Accumulate:

21 snatches @45/30kg
30m sandbag carry
15 snatches
30m sandbag carry
9 snatches
30m sandbag carry

Go sustainable pace and try to accumulate same amount of reps each round. After rest continue where you left.

Scaling options if necessary:
- less weight for snatches

metabolic conditioning
weightlifting

Aerobic output

9x 1:00 on/1:00 off
3x 3:00 on/3:00 off

Accumulate:

500m row in 2 min
30 clean and jerks @60/45kg

Go sustainable pace and try to accumulate same amount of reps each round. After rest continue where you left.

Scaling options if necessary:
- less weight for clean and jerk

metabolic conditioning
weightlifting

Aerobic output

6x 1:00 on/1:00 off
3x 2:00 on/2:00 off

Accumulate

40 cal concept2 bike
30 chest to bar pull up
20 burpee over box @30/24”

Go sustainable pace and try to accumulate same amount of reps each round. After rest continue where you left.

Scaling options if necessary:
- chest to bar pull up to pull up
- box to 24/20”

metabolic conditioning
gymnastics

Aerobic output

10x 1:00 on/1:00 off
5x 2:00 on/2:00 off

Anaerobic endurance

3x 3:20 on/1:40 off

A:
3 rds
20 bar over burpee
60 du

B:
1RM deadlift

Go sustainable pace and try to accumulate same amount of reps each round. First complete A-part as whole and for rest of the time find your 1rm deadlift (B-part). After rest continue where you left.

Scaling options if necessary:
- du reps to 30
- du to single-unders

metabolic conditioning
gymnastics
weightlifting

Aerobic output

A:
9x 1:00 on/1:00 off
5x 2:00 on/2:00 off
3x 3:00 on/3:00 off

B:
6x 1:00 on/1:00 off
3x 2:00 on/2:00 off
2x 3:00 on/3:00 off

Anaerobic endurance

A:
3x 3:00 on/1:30 off

B:
3x 2:00 on/1:00 off

A:

3 rounds
60 double unders
24 ghd sit-up
12 burpee over box (30/24”)

(1 min rest)

B:

3 rounds
12 bar facing burpee
8 deadlift (150/105 kg)

Go sustainable pace and try to accumulate same amount of reps each round. First complete A-part as whole, rest 1 min between and then complete B-part. After rest continue where you left.

Scaling options if necessary:
- double unders reps to 48
- ghd sit-up reps to 18
- box height to 24/20”
- deadlift weight to 130/85 kg
- double unders to single-unders
- less weight to deadlift
- lower the box

metabolic conditioning
gymnastics
weightlifting