Workout A1. Pendlay Row (for the day thats in it) 4 x 5; 30sec rest A2. Hip Hinge – Band Pull Throughs or KB Swing 4 x 10-15; 90sec rest B1. 1/2 Kneeling KB Press 4 x 10/10; 1min rest B2. DB Row 4 x 10/10; 1min rest B3. Side Lying Adductor Leg Raise 4 x 10/10 or Banded Adductor Pull 4 x 10/10...
Workout A. Bench 3 x 5-8 @30×1, roughly 60-65% of 1rm; 3min rest B1. Chin Up Progressions x 3 sets; 30sec rest B2. ISO Band Facepulls 3 x 10; 30sec rest B3. RKC Plank 3 x 30sec; 2min rest C1. DB Tricep Floor Press 2 x 20; no rest C2. Lying Plate Skullcrushers 2 x 20; 2-3min rest Finish: DB Ext...
Workout In teams of 5… Assaultbike – max cals in 40mins – each time a person comes off the bike -> 1 x Slamball Carry * every 4 mins EVERYONE performs 4 burpees
Workout A. Pause Squat 3 x 5 @65% 1rm; 3min rest B1. Incline DB Row 3 x 12; 1min rest B2. 1arm Floor Press x Glute Bridge 3 x 12/12; 1min rest C1. Band Hamstring curls 2-3 x 20; no rest C2. DB ISO Hamstring Curls 2-3 x alap; no rest C3. RKC Plank 3 x 30sec; 90sec rest
Specific Warm up Hip Hinge and Banded Pull Throughs Workout A. Romanian Deadlift 4 x 5 @30×1; 3min rest B1. 1/2 Kneeling DB Press 4 x 12; 1min rest B2. DB Renegade Row 4 x 10/10; 1min rest B3. DB Pullover 4 x 10; 1min rest C1. Barbell Curls 3 x 12; 1min rest C2. Band Pushdowns 3 x 20+; 1min res...
Specific Warmup Row -> looking at; 1) Push – Hinge – Pull 2) Hinge – Pull (no legs) 3) Push – Hinge (no arms) Workout EMOM x 15 mins (5 rounds of each) Block 1 1st min: 50sec Row 2nd min: 12 KB RDL 3rd min: Hollow Hold x 20sec (or Static Deadbug) Block 2 1st min: 50sec Sk...
Warm up Bottoms Up KB Press & 1:5:10 Pullups Workout A. Pause Bench @65% 1rm (2sec pause on chest) B1. DB Row 4 x 12/12; 30sec rest B2. ISO Pullaparts 4 x 10; 90sec rest C1. Single Leg DL w Row 3 x 12/12; 1min rest C2. Ab Rollouts 3 x 5-10 /or/ RKC Plank 3 x 45sec; 1min rest (optional: db exter...
Specific Warmup: Catch position / drills on skierg Workout: Teams of 5 40mins SkiErg & BikeErg -> after effort on Skierg perform 5 KB Squats -> after effort on Bikeerg perform 5 Pushups * Both machines working at the same time Goal: accumulate max meters on both machines
Workout A. Pause Squat 3 x 5: 3min rest @ 65% 1rm, 2 sec pause B1. Pendlay Row 4 x 5; 1min rest B2. Single Arm DB Bench w. Glute Bridge 4 x 12/12; 1min rest C1. Bear Hug Hold (standing core) 3 x 1min; 30sec rest C2. Active Hang x 3 sets; 1min rest
Workout A. Turkish Getup, 10mins practice B. 6-8 rounds of: (Push) Press x 3 KB Swing x 10 Row or Ski x 30sec @ 90%+ effort 2-3min rest C1. Knee Raises 3 x 12; 30sec rest C2. Side Plank R 3 x 30sec; no rest C3. Side Plank L 3 x 30sec; 1min rest
