Shoulder Press
For load
5-4-3-2-1
go every 3 min
- add 1-3kg to last time 29.3.

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Goal & Intensity:

• Build upper-body strength and control.
• Execution: Perform shoulder presses with descending reps, adding 1–3 kg from your last session (29.3.).
• Progress: Increase weight gradually and focus on clean execution.
• Tip: Engage your core and maintain a steady pace for each lift.
• RPE: 8

EMOM 8 ( Work 0:40 / Rest 0:20 ) AMRAP

Odd : Shuttle Run
Even : Burpees to Target

Week 1 of a 6 Week progression
Front Squat
5x5 @75%

Stick with the percentages, this should feel easy! same weight throughout

Deadlift ( Deadstop )

6-6-4-4-2-2-1-1

Building up to 93%

Go Every 3:00

2 Rounds :

12:00 Bike Erg 100-110% @ FTP 20

• Row 12 minutes @ 40 - 60% @ FTP 20 -

8 Rounds For Time:
10 Burpees
8 Toes-To-Bars
3 Clean & Jerks @70%
- You go I go per round with a partner

Find your max distance of the day

Practice technique
Then

7 x 30s. on 30s. off

Score is reps

5 rounds: (superset)
10 bench press / floorpress @65-70%
10 ring row

WU (in addition to what coach says): 2 x 10 blade push up + 10 behind the back barbell lift

-5 x 1 ring pull up as high as you can
-5 x 5 false grip ring row + 20 sec hold on the last rep
-5 x 1-5 ring dip
-5 x 10-20 sec ring support hold.

*in ring row, aim to pull the rings as close to the belly as you can. Elbows can be out.
*In support hold, make sure your thumbs are out and the rings are not touching the body. As soon as your thumbs turn inwards, take a break.