AM: 50 min
Warm up for 10 min
1.Rowing intervals
A. 3 rounds:
4 min on/1 min off @ VK1 – VK2 pace
- 2.10, 2.10, 2.10 (160 w)
Rest 3 min
B. 3 rounds:
4 min on/1 min off @ Slightly faster than first sets
- 2.07, 2.07, 2.07 (170 w)
HR 154/176
Cool down for 5 min

PM: 130 min
Warm up for 15 min

1.HSW
- 10 m

2.MU
- Drills
- MU 15x1 + 5x2
- MU x25

3.BCTB
- Drills
- BFLY x20
- BCTB x15

4.Weightlifting
Snatch x 1
Go every 90 s. x 12, start @ 60 %

Every 3min
10, 8, 6, 4, 2, 2, 2

Total workouts of the week 10 hours, x 6
Deload week

Strength & conditioning
Metcon x 2
Aer x 3 - 115 min
BB x 1
Squat -

Gymnastics
MU - 40
BMU -
BFLY - 30
BCTB - 35
HSW - 35

Recovery
Sleep 3/7
Avg. 22:40
Avg. 7 h 45 min
EA. 40 kcal/FFM

120 min
Warm up for 25 min

1.Gymnastics
4 rounds, rest 1 min between:
8 cal bike
20 + 20 DU
2 kip pull up + 2 TTB + 2 CTB

2.Metcon
2 RFT:
50 wall ball
30 cal bike
30 TTB
20 DBS @ 15 kg
Time: 18.11, rounds 9.11 + 9.00
HR 172/188

3.Strength
Alt. btw. A & B for 2 rounds:
A. 10 KB strict press + 8 STTB
- 10 kg

B. 8 feet el. ring row + 8 ring push up

4.Aerobic work
Easy bike for 30 min
11500 m, 2.36/1000 m
HR 120/130

120 min
Warm up for 20 min

1.MU
- Drills
- MU 20x1

2.HSPU Strength
- Not done

3.Push jerk
Build to 70% effort triple

4.Strength
3 sets:
8+8 Single leg KB RDL - 16 20 20 kg
15 KB Belt squat - 24 24 24 kg

10 rounds for time
1 ropeclimp
30 du

10 x every 90s
Snatch pull + hang snatch + snatch

21-15-9
Dumbbells squat cleans 15 Kg (Rx 20 Kg)
Pull-ups
Deficit push-up (on dumbbell)

30min amrap
40cal row
12 bob db 2x22.5
50 Du

Buld up to 1 front squat @88%