30s ON 30s OFF 5min: DU’s

Max rep Push-ups in 2min
REST 3min

Max rep AbMat Sit-ups in 2min
REST 3min

Max rep Burbees in 2min
REST 3min

20min Amrap:
Run 400 metres
Max-rep Pull-ups

4 Rounds:
200 Meter Run
8 Bar Muscle-Ups
200 Meter Run
12 DB Power Snatches

Dumbbell Pounds - 70/50 Dumbbell Kilos - 30/22.5

Tabata DB Snatch (Left only, Right only)
rest 1 minute
Tabata Air Squat (LM)
rest 1 minute
Tabata Sit-up (LM)

Long Pacing Helen

4 rounds:

200m run (mile pace)
21 pull ups
12 American kettlebell swings 24/16kg
200m recovery jog

"AMRAP in 17 minutes
1 Rope Climb
6 Pull-Ups
6 Front Squats @60/40 kg
4 STOHs @60/40 kg"

Clean+hang clean daily max

Tabata Single Arm KettleBell Shoulder Press,
20 sec work (count) and 10 sec rest for 8 rounds
alternate arms (4 rounds per arm)

For 40 minutes:
1000/800 m ski
40 sit ups
1 min rest
1000/800 m row
25 KB swings
1 min rest
2000/1500 m bike
40 double unders
1 min rest

mahdollisimman raskas 1 toiston valakyykky

27/21/15/9/3

Rows cals
Burbees

TIMES TO BEAT

Beginner athlete: 14min 17sec
Average athlete: 11min 55sec
Advanced athlete: 9min 32sec
Elite athlete: 7min 9sec
Regional athlete: 6min 12sec