Aerobic Conditioning
10 Sets Alt. A) + B)
3min ON 1min OFF
Part A)
12 KBS 24/16kg
10m+10m Mixed carry (KB)

8 Strict T2B

Part B)
40 DU
10 WB
Row Cal (Remaining time)

HR 70-80%

Nousevilla painoilla

For time:
800 m run
20 ground to overhead 40/30 kg
50/40 cal bike
800 m run
50/40 cal bike
20 ground to overhead 40/30 kg
800 m run

Every minute on the minute for 5 minutes complete

• 5 clean and jerks (touch and go)

• Rest 1 minute

• Increase load each minute as you are able

Every minute on the minute for 5 minutes complete

• 3 clean and jerks (touch and go)

• Rest 1 minute

• Increase load each minute as you are able

Every minute on the minute for 5 minutes complete

• 1 clean and jerk

• Increase load each minute as you are able

RestDay!

• Aim for HR Zone 2-3 for the whole workout
• Low intensity
• Control HR when on cardio

45min @ easy pace:
30-40cal machine
8-12 strict knees to elbows
20 slamballs

400-800m jog
3+3 turkish get up
20m+20m SA farmers carry

2-4min jump rope
40m bear walk (forwards+backwards)
10 superman roll

Complete as many rounds as possible in 10 minutes of

• 5 strict muscle-ups
• 15 GHD sit-ups

Set 1 – 80% – 6 Reps
Set 2 – 80% – 6 Reps
Set 3 – 80% – 6 Reps
Set 4 – 80% – 6 Reps

EMOM 20
A) 15-25 Wall Balls

B) 2-5 Muscle-Ups
C) 5-8 Devils Presses 2x22,5/15kg
E) Max Cal. on a machine
D) Rest

RestDay!