A. Yoke Walk 1RM

1 Yoke Walk

B1. Dumbbell Muscle Snatch 3 x Max Reps

X Dumbbell Muscle Snatch
X Dumbbell Muscle Snatch
X Dumbbell Muscle Snatch

B2. Sandbag Carry 3 x 10

Sandbag Carry
Sandbag Carry
Sandbag Carry

B3. Ball Slam 3 x Max Reps

X Ball Slam
X Ball Slam
X Ball Slam

B4. Rest 3 x 1:30 intervals

Rest
Rest
Rest

A. Running intervals

2,3 km easy jog
-rest 2 min-
6-8x 400 m run (TC: 20 min)
-rest 1 min after each lap-
800 m easy cool Down jog

A. Extensive Intervals

1 set
2000m row
Rest 1 min

Into

2 sets
1000m row
Rest 1 min

Into

4 sets
500m row
Rest 1 min


Pick a pace for each Part where you can sustain it over all intervals of the same length.

A. Front lever

Progression:
Hanging knee raises
Dragon flys
Tucked front lever
Advanced tucked front lever
Upside down deadlifts
Frog front lever
Pike to straddle front lever



Strength : 3 sets of
ME L-sit hold
Into
ME hollow hold
-Rest 30 sec-
8-15 lat pull downs
15-30 band pull aparts
-rest 30 sec-

A1. Landmine Shoulder Press 3 x 6-8

6-8 Landmine Shoulder Press
6-8 Landmine Shoulder Press
6-8 Landmine Shoulder Press

controlled eccentric

A2. 3-Point Dumbbell Row 3 x 8-10

8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row

B. 15 minute EMOM of Rowing, Wall Ball Shots, and Russian Kettlebell Swings

Row
Wall Ball Shots
Russian Kettlebell Swing

A. Zone 2 Endurance

With a 45min running clock:
A: 5min Row for meter
B: 5min Run for meter
C: 5min Bike for cals
- start with either row, Bike or run then switch to the next one after 5min -