30 min AMRAP kevyesti

50 DU
50 SU
50 cal row
10 wallball
3 PEP

10K SKI

warm up: 10min erg ascending pace + shoulder openers

5rds 1min on/1min off
10-20wall ball (unbroken set)
max reps du

Row 2 x 2K, 4 min rest between.

AMRAP 7

Row 15/11 Cal
6 Rower over burpees
8 Thrusters 50/35kg

3 rounds for time of

• 21 hang squat snatches
• Row 500 meters
• Plank hold for time equal to row time

♀ 75 lb. ♂ 115 lb.

12-9-6-3 reps for time of

Clean and jerks
Bar muscle-ups

♀ 125 lb. ♂ 185 lb.

This is a warm-up and not meant as an all out full sprint - increase intensity through out the workout (aprox 75% in first round - 90% in last round)

3-5 Rounds (no more than 20 minutes)

• 20 cal assault bike
• 10 Slow down/fast up GHD situps
• 10 Slow down/slow up GHD Back extensions
• 10 Dynamic star planks each side

Dynamic sideplank: Go into a sideplank, but resting on your hand instead of elbow. Then raise the upper leg, so that your legs create a "V". Lower the leg. That was one rep. Make your to maintain a straight core through the movement

• 15 Interval of:
Assault Bike 1:00 @ 105-110% MAP
0:45 @ very easy pace
MAP = Kcal pace/min sui 10:00 @ max Kcal. Se nel test dei 10:00 @ max Kcal hai fatto 100 Kcal,
il tuo MAP è 10 quindi in questo lavoro devi tenere un pace/min pari a 11-12 Kcal.

3 Rounds of:
21 Front Squats @30/40kg
15 Burpees
15 Situps
50 Double Unders