AMRAP 2 ( Until 150/120 Ski Erg Calories ) :

15/12 Calorie Echo Bike
Max Calorie Ski Erg

Rest 1:00 Between AMRAP´s

CAP 30

• The Echo Bike should take about minute of each interval, leaving about minute on the ski erg.

4 rounds for quality:
50 DU
10 DB Renegade Rows (2=1)
5 Sandbag to Box 120/100cm (60/40kg)
Rest 1min btw rounds

5 Giant Sets :

50 Second Weighted Plank
100m Farmers Carry
10 Single Leg Hip Thrust ( each )

Rest as needed after each set.

1:00 Banded Pass Trough
1:00 Banded Lat Stretch ( each )
1:00 Active Spiderman
1:00 Banded Triceps Stretch

3 rounds :

250m Row
7 Pull Ups
5 Front Squat
3 Shoulder Press
3 Thrusters

10 Rounds For Time:

1 Rope Climb
7m Handstand Walk
40m Shuttle Run

TC 20

Warm Up
2 rounds
1.5 min cardio
10+10 half kneeling press
15 banded face pulls
10 air squats + 5 squat jumps

Strenght
Push Press 4x8 reps @mod/heavy weights.
rest 2-3 min bwn sets

Metcon
Emom 8
odd: Burpees x 6-12 reps
even : Rowing x 30 seconds (moderate/fast)
rest 2 min
Emom 8
odd: Push Ups x 6-12 reps
even : Air Bike x 30 seconds (mod/fast)

3 Rounds For total Time:

30 GHDSU
10-20-30 Gymnastics Reps
30m Singe Dumbbell Overhead Lunge 32/22,5kg

Rest 3 minutes between rounds.

Round 1 : Ring Muscle Ups ( 10 )
Round 2 : Bar Muscle Ups ( 20 )
Round 3: CTB ( 30 )

TC 25

"BikeErg Workouts Lactate Clearance"
1 Min Hard (90-95 RPM)
2 Min Easy
4 Min Hard (85-90 RPM)
3 Min Easy
2x (7 Min Mod (80-85 RPM), 3 Min Hard (90-95 RPM)
-Rest 3 Min-
2x (7 Min Mod (80-85 RPM), 3 Min Hard (90-95 RPM)
(Total: 53 Min)

Four rounds for time of:

• Run 400 meters
• 50 Squats

3 rounds for time of

• 50 GHD sit-ups
• 25 strict handstand push-ups