Monday

Part A
E2M for 20:00
Interval 1) 300m Run
Interval 2) 800m Assault Bike
* Adjust the distances if you are getting less than 0:30 rest each interval

Part B
3 RFT
- 3 Rounds -
400m Row @ 80% MHR
0:30 Rest
- Then -
3:00 Row @ 60% MHR
1:00 Rest
* So 3 total rounds of the sequence
* Only complete if you are NOT following the Athlete Program

Tuesday

Wednesday

Part A
3 REFT
1600m Run
2:1 Rest
* Rest half as long as you work for

Part B
EMOM 12:00
Min 1, 5, 9) 0:50 ME Cal Row
Min 2, 6, 10) 0:40 ME Cal Row
Min 3, 7, 11) 0:30 ME Cal Row
Min 4, 8, 12) Rest
* Each interval should be Max Effort and start the interval exactly on the minute
* Only complete if you are NOT following the Athlete Program

Thursday

Friday

Part A
2 REFT
30/25 cal Ski Erg
50 KB Swing @ 24/16kg
3:00 Rest
* Aim for UB KB Swing
* Only complete if you are NOT following the Athlete Program

Part B
EMOM 15:00
Min 1, 4, 7…) 100m Sled Push @ light (sprint)
Min 2, 5, 8…) 20/15 Cal Row
Min 3, 6, 9…) ME Double Under
* Sled should take 45 – 55 seconds so add enough weight to force that time at high intensity
* If you need rest then rest in the ME Double Under minute, if the Cal Ski Erg is not finished within the minute then that’s ok, it will just cut into your DU minute

Saturday

Part A
10 RFT
50m Sled Sprint @ light
1:00 Rest
* Really sprint each round

Part B
0:20 On 0:40 Off until you reach 200/150 Cal (20:00 Cap)
ME Cal Assault Bike
* Reset the screen between intervals to keep it honest - there's heaps of time to keep count reps together in the rest
* Be honest, don't count cals that tick over after the 0:20 is done
* Only complete if you are NOT following the Athlete Program