1 Round of “Mary”
1 Round of “DT”
5 Handstand Push Ups
15 Pull Ups
12 Deadlifts 70/47Kg
9 Hang Power Cleans 70/47Kg
6 Push Jerks 70/47Kg
Muscular Endurance, Balance & Coordination
Aim for 6 unbroken push jerks for DT
Expect a nice shoulder burn!
3-10 GHD Sittups
10 GHD Back Extensions
100′ Overhead Kettlebell Carry
30 Box Jumps
Cardiovascular Endurance, Explosive Power and Heart Health!
A second “long” workout but with a very different feel to yesterday
Aim to stay moving as much as possible (lower wall ball weight to ensure no more than 3 sets)
Use the runs as a chance to get fitter, NOT as a recovery pace
Odd – L sit
Even- Push ups
Every 8 Minutes x 3
21/15 Cal Assault Bike
15/12 Cal Row
9 Dumbbell Thruster (22.5/15kg)
Sled Rope Pull
Push hard then recover.
Go for a walk, Foamroll quads
1 Strict Press – Ascending weight
5 Burpee Box Jump Overs
7 Chin ups
9 Overhead Squats (45/30kg)
Go RX if you can, even if it means slowing down.
Use the challenge to fuel your mental strength
Working for 18 minutes
Lovely Couch Stretch
6 x 500m w/30 seconds rest
Take 5-10 seconds off your split time from your 2K row last week.
E.g. if you rowed 2K in 8:00, you had a 2:00 split time.
Row these intervals in 1:50-1:55
10 DB Power Cleans
15Meter DB Lunge
100 Double Unders
Good Old Fashioned Lower Body Endurance!
Dumbbells add a stability element
Afterwards we’ll do some functional bodybuilding for elbow and shoulder health!
12 Inverted Rows
8 DB Floor Press
Shoulder Extension Stretch
8 x 10s on/20s off Assault Bike – Arms Only
8 x 10s on/20s off Assault Bike – Legs Only
8 x 10s on/20s off Assault Bike – Arms & Legs
Strict Handstand Push Ups
Spend 5 Minutes in an Overhead Squat Position