A. Sandbag Front Squat 4 x 4

4 Sandbag Front Squat
4 Sandbag Front Squat
4 Sandbag Front Squat
4 Sandbag Front Squat

5 s Pause in Bottom of squat

B. Tabata Passive Bar Hangs, Floating Deadlifts, Kettlebell Farmers Carry s, and Front Planks for 6 x 120/60s

Passive Bar Hang
Floating Deadlift
Kettlebell Farmers Carry
Front Plank

A. E2MOM‘40

1. 450/400 m row
2. 400/350 m Ski
3. 900/800 m c2Bike
4. Rest

A. Endurance

In teams of 2

8 min for max Reps/Calories at each station. Switch Partner after 1 min so that each Partner is doing 4x1 min work at each station! No extra Rest between stations!

1. Skierg
2. C2 Bike
3. Shuttle Runs (7,5 = 1 Lane)
4. Assault Bike


In a bigger class start at different stations but stay in this order.

B. Accessories

3 sets no rest
6-15 seated DB External Rotation (3sec. ecc.) / side
10-20sec. Copenhagen Plank (each side)
15-25 seated banded leg curls (1sec. hold at peak)

A. Deficit Dumbbell Reverse Lunges 3 x 8-12

8-12 Deficit Dumbbell Reverse Lunges
8-12 Deficit Dumbbell Reverse Lunges
8-12 Deficit Dumbbell Reverse Lunges

rest 30-60sec. btw legs

B1. One Arm Dumbbell Shoulder Press 3 x 6-12

6-12 One Arm Dumbbell Shoulder Press
6-12 One Arm Dumbbell Shoulder Press
6-12 One Arm Dumbbell Shoulder Press

each arm

B2. Kettlebell Gorilla Row 3 x 16-20

16-20 Kettlebell Gorilla Row
16-20 Kettlebell Gorilla Row
16-20 Kettlebell Gorilla Row

C. Accessories

3 sets of:
30-60sec. wall-sit
8-15 (single leg) calf raises
10-20 end range DB-flys
6-12 single arm ext. DB/plate roatation (3sec. ecc. - each side)

A. Intervals

8-10 sets of:
90sec. on 90sec. off

1. AMRAP of:
7 DB-Thrusters @2x22,5/15kg
7 Pull ups
7 Burpees

2. AMRAP of:
10 DB-P. Cleans @2x22,5/15kg
10 Box Jumps (step down) @24/20''
max cal Echo Bike in remaining time