WARM UP:

800m easy ergo or power walk

5:00 Mobility together: shoulders, ankles, calves, achilles, hiprolls - flexors, gluteus, hamstring, quads complex

10 Plate GTOH
5 inchworm
10 air squats with plate
10 scapula pull-ups
20 reverse lunge-to-high knee
5 kipping pull-ups
5 push up
5 kipping pull-ups
5 push ups, immediately to:
400m row or jog

REST

WORKOUT
For time:

Row 800/1000m or run 800m / bike 1600m
50 Pull Ups
100 Push Ups
150 Air Squat
Row/run/bike

Scaled:

Row 400/600m or run 400m / bike 800m
5 ROUNDS:
10 Pull Ups
20 Push ups
30 Air squats
Row/run/bike

TC 25 minutes.

POST WORKOUT: CORE

4 x every 2 min
12 dbl db biceps curls
- as heavy as form allows

Deadlift

Build Heavy Set Of 3 in twenty minutes.

RIR 1-2

4 x every 4 min

5 HSPU
10 toes to bar
15/12 cal Row

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Goal & Intensity:

• Build strength, control, and endurance by combining gymnastics and rowing.
• Execution: Every 4 minutes, complete 5 HSPU, 10 toes-to-bar, and 15/12 cal row. Repeat for 4 rounds.
• Progress: Keep movements controlled and aim for a steady pace each round.
• Tip: Don’t start too fast—maintain a consistent effort throughout. RPE: 7-8

AMRAP 18

Alternating Rounds Bike 21 Calories / Row 21 Calories
3 Wallwalks ( 6 Open Standard Scaled )
5 Hang Squat Clean + Jerk
21 Wallball Shots 20/14p
8 Toes To Bar

Barbell 60/42,5kg
Masters 45+ 50/35kg

7 Sets of 500 meters. Go every 5:00

Results is slowest time

"Bear Grylls"

In 7:00
400 Meter Run / 1 x Stairs
Remaining time: Max Bear Thruster @ 60/42.5kg

• Squat Clean Thruster + Back Squat Thruster = Bear Thruster
• Score = total reps.
• Option: DB Man Makers

Reverse Lunges + Back Squat

7 x ( 6 lunges, alternating legs + 3 back Squat )

Go Every 3:00

Push Press

5 x 3 @ start heaviest press OTD.

Go Every 2:30

Tiistain treeni.

Use 20 min to find back squat 8rm.