40:00 EMOM
+ Min 1: Echo Bike cal
Min 2: Row cal
Min 3: Ski cal
Min 4: Rest

*
* Goal is to find your pace, stick to it and stay consistent from round 1 to round 10.
* The ski is the hardest minute, but it is also the last, so work the full minute, then rest going into the next round on the row.
* Holding 15/12 cal across is very good and 20/16 cal is considered elite on this workout.

SKAALAUS:
20/16-->15/12-->12/9-->10/8-->9/7 cal

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 Glute Bridge Hold
MIN 2 - :25/:25 Couch Stretch against Box or Wall
MIN 3 - :45 Foam Roll

Partner workout

Buy in: 5 min max calories on machine
-into-
AMRAP 10 mins
3-6-9-12…
box jump overs
devil’s press@2x22,5/15 kg
30 double unders/50 single unders after each round

-rest 3 mins-

AMRAP 10 mins
3-6-9-12…
pull ups
dumbbell thrusters@2x22,5/15 kg
30 double unders/50 single unders after each round
-into-
Cash out: Complete the calories from the ‘Buy in’ part as fast as possible.

The AMRAPs are ‘You go, I go’ so P1 work while P2 rests, but both partners complete the double unders together.

Narrow grip bench press 2x10
Normal grip bench press 2x8
Wide grip bench press 2x6

5:00 easy pace Jog, Bike, Row, Ski etc
+
Weighted Frog Pumps 3 x 20. Rest 60s.
+
- Biphasic Lat Stretch x 60s each
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Partner workout
25min AMRAP
20 DB snatch 22,5/15
15 squat jump
10 push-up

You go I go (full rounds)

-60 STOH 40/30kg
-50cal row/bike
-40 devils press 2 x 12.5-15kg/ 10-12.5kg
-30 pull-ups

5min AMRAP 2-4-6...
Sit-up
Plate steps

2min rest

5min AMRAP 2-4-6...
Plate ground to overhead 15/10
Plate steps

2min rest

5min AMRAP 2-4-6...
Lunges with plate 15/10
Plate steps

EMOM x6
1. Row
2. Bike
3. Ski

• Mobility...

B.
3 rounds:
30/24 cal Row
Rest 1min.
30/24 cal Bike
Rest 1min.
30/24 cal Ski
Rest 3min...

Extra:
5 rounds:
8-10 Strict Ring dip
12-20 GHD sit up
8-10/hand Bicep curl w/ DB's (alt.)
Rest as needed...

5x10 Dips