For maximum reps

• 1 minute of snatches
• 1 minute of rowing for calories
• 1 minute of dumbbell box step-ups
• 1 minute of rest

♀ 85-lb barbell and 35-lb dumbbells to a 20-inch box
♂ 135 lb barbell and 50-lb dumbbells to a 20-inch box

Each for time:
Run 1000 m
Run 900 m
Run 800 m
Run 700 m
Run 600 m
Run 500 m
Run 400 m
Run 300 m
Run 200 m
Run 100 m

Rest 1 min between efforts.

Athlete Instructions
Athlete Notes
The aim is to have your effort increase slightly as the distance decreases. You can complete the same workout on any Concept 2 machine. Just double the distance on the Bike Erg.

For time:
45 Wallball
20 TTB
30 Wallball
15 TTB

RPE 3 to 4, not all out
Target <7min

Select personnel will complete this test for contracting requirements:
1 minute push ups
1 minute crunches
1 mile run for time

Log results for tracking progress

3 rounds each / YGIG

10 KB over Burpee + 12 Lunges (2 x KB 24/16kg)

Viimeinen koitos ennen illan rientoja♥️
TBA

4 rounds:
5-10 pull up/ring row
20 dead bug
10 bench dip
30s. plank

3 RFT:

3 WallWalks
20 Dumbbell Snatch
10 Burbees

TC12

10-15min easy pace bike (NOSE BREATHING)

4-6rounds:

90s ON / 30s Off

1) bike
2) row
3) ski
4 echo

10min easy pace bike (NOSE BREATHING)

TARGET PK1-2