Workout Teams of 5 – 10k Skierg P1: 250m each (8 rounds each) P2: slam ball hug P3: rest P4: RKC Plank / Static Deadbug P5: rest Teams of 4 – 8k Skierg P1: 250m each (8 rounds each) P2: slam ball hug P3: RKC Plank / Static Deadbug P4: Rest Teams of 3 – 6k Skierg P1: 250m each (8 ro...
Workout A. Press 3 x 3; 3min rest B1. DB or Barbell Row 4 x 12; 1mimn rest B2. Weighted Static Deadbug 4 x 30sec; 1min rest C1. Dips 3 x 12; 1min rest C2. Prone Flys 3 x 12; 1min rest C3. FacePulls 3 x 12; 1min rest D1. Tricep Band Pushdowns 3 x 20; 1min rest D2. Plate Russian Twist 3 x 12/12; 1min...
Workout A. Deadlift 3 x 3; 3-4min rest B1. DB Bulgarian Split Squat 4 x 6/6; 1min rest B2. KB Swing 4 x 15; 1min rest B3. Side Plank 4 x 30/30; 1min rest finisher / arm circuit 2-3 rounds of C1. Negative Chins (10sec) x 3 C2. Incline DB Curls x 12 C3. Band Hammer Curls x 20
Workout Block 1 EMOM (12mins) even: 15/12 cals Skierg odd: 15 Goblet Squats 5-8min Break Block 2 EMOM (12mins) even: 15/12 cals BikeErg odd: 15 KB Swings 5-8min Break Block 3 EMOM (12mins) even: 15/12 cals Erg odd: 15 Dips / Pushups
Workout A. Bench x 3 sets; 3-4min rest women – 3 x 5 @85% men – 3 x 3 @80-85% B1. Chin Up Progressions x 3 sets; 1min rest B2. ISO Pullaparts 3 x 10; 2min rest C1. DB Lat Raise 3 x 12; 1min rest C2. Plate Front Raise 3 x 12; 1min rest D1. DB Tricep Floor Press 2 x 20; no rest D2. Lying...
Workout: A. Squat x 3 sets; 3min rest men: 3 x 3 @80-85% 1rm women: 3 x 5 @ 85% 1rm B1. Pendlay Row 4 x 6; 1min rest B2. DB Flys 4 x 12; 1min rest C1. Copenhagen Plank 3 x 30sec each side; 30sec rest C2. Banded Deadbugs 3 x 10/10; 30sec rest
Workout A. Deadlift 5 x 3; 3min rest B1. DB Bulgarian Split Squat 4 x 6/6; 1min rest B2. KB Swing 4 x 15; 1min rest B3. RKC Plank 4 x 30sec; 1min rest C. Barbell Curls 3 x 12; 1min rest
Workout A. Bench girls: 8,5,8,5,8 @75-85% guys: 5,5,5,5,5 @75-80% B1. Chin Up Progressions x 3 sets; 1min rest B2. Prone Flys 3 x 12; 2min rest C1. Seated Arnold Press 3 x 10; 1min rest C2. DB Lat Rasie 3 x 12; 1min rest D. DB Ext Rotation 3 x 10/10; 45sec rest
Workout A. Squat x 5 sets; 3mins rest between sets girls: 5,5,5,5,5 @80-85% 1rm guys: 3,3,3,3,3 @75-80% 1rm B1. Ring Row 3 x 12; 1min rest or B1. Pendlay Row 3 x 6; 1min rest B2. DB Lat Raise 3 x 12; 1min rest C1. Banded Deadbug 3 x 8/8; 45sec rest C2. Single Leg Glute Bridge 3 x 30sec each leg; 45...
