Warm up
2 rounds
40 high knees
20 shoulder taps on push position
20 deadbugs
:30 wall sit
5 push up + inch worm
10 bodyweight single leg RDL

Workout
Working with 1 kettlebell/dumbbell (you can choose
to do more reps with lighter weight or smaller reps
with heavier)
rest 1-2 min between sets, 2-3 min bwn movements.

Turkish get up 3x3-5 reps/side
Single arm row 3x8-12 reps/side (tempo 2s pulling 1s pause 2s lowering 1s stop)
Windmill 3x8-10 reps/side
Snatch from hang/floor 3x8-10 reps/side
Do suitcase deadlifts and toes to kb as an superset:
4 rounds:
Suitcase Deadlift x8-12/side
Toes to KB (vatsaliike) x8-12 reps (control movement and you core muscles)

Then 8 rounds of 20 sec work / 10 sec off
Max reps of : Russian twists

Cool down / Mobility
2-3 min of jump rope
2:00 prayer pose (low back and lat strehing)
2:00 v-sit streching (moving side to side)
1:00 side strech (R/L)
2:00 triceps strech (R/L)
2:00 forearm strech (R/L)

Weighted dips 5x4

CONDITIONING

30sec ON, 30sec OFF for 7 rounds (21min)

1) Double DB/KB Power Clean
2) HSPU
3) Burpee Box over

RPE 3 to 4, go by feel. Not all out.

Loadings:
Rxd: 22,5/15kg
Masters: 20/12,5kg
Tailored: 15/10kg

10 min Emom
3 pos Snatch

21-15-9 reps of
Overhead Squats 50/35kg
Bar Facing Burpees
Pullups

AMRAP 15
50 Double Unders
15 Power Cleans
10 Wall Balls

*Power Clean weights
start with 50-60/30-40kg and add 5-10kg each round, depending on your level.

WARM-UP

5-10min jog/Run. Get some side steps, high knees, heels to bum etc.

Perfect Stretch

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CONDITIONING

Run 60sec with your 5k pace (RPE 4) and 60sec with easy jogging (RPE 2-3) for 10min longer than your 5k time is.

This can be done with a rower or other machine as well. With the same principles.

Or Run 5k for time (RPE 5), if you have not done that yet.

HARDCORE version:

Run 15x400m, 60sec rest between

Target: run with your 5k pace. These are NOT all out sprints. Overall RPE 4

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COOL DOWN

5min jog with nose breathing only.

WARM-UP

3 rounds:
20sec Split Jumps
20sec Jumping Jacks
20sec Up&Down

5-10 Down Dog to Cobra video and Perfect Stretch video

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GYMNASTIC STRENGTH

EMOM x10: same amount of Unbroken Push-Ups

Pick a rep scheme that is challenging but doable. Start this progression rather lightly.

Overall RPE 3 to 4

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CONDITIONING

12min AMRAP:

1) 10+10 Reverse Lunge
2) 20 Mountain Climbers
3) 60sec Plank Hold

RPE 3-4, go by feel.

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COOL DOWN

Squat Flow video

Squat clean
5x1 85-90%

EMOM 12:00
Minute 1: 10 Goblet Squats @32/24kg
Minute 2: 10 Deadlifts @120/80kg
Minute 3: 40 Double Unders

• Goal: UB for ALL rounds - loading should be challenging for that goal.
• Rx+:150/90kg / 50 Double Unders