Monday

Part A
4 RFT
100m Sprint
10m Broad Jump
2:00 Rest
* As soon as you’re done running begin your Broad Jump – aim to complete the 10m in as few sets as possible (power is the goal)
* Only complete if you are NOT following the Athlete Program

Part B
1 RFT
5000m Row - NOSE ONLY BREATHING
* Not phased about new PBs but focus on only breathing through your nose throughout the full 5000m

Tuesday

Wednesday

Part A
E5M for 30:00 (6 Sets)
400m Run
200m Ski
400m Assault Bike
* If you have less that 2:00 rest scale either the load or the cals

Part B
2 RFT
200m Sled Sprint @ light
20 T Burpee
* Should all be a sprint
* Only complete if you are NOT following the Athlete Program

Thursday

Friday

Part A
AMRAP 20:00
1000m Row
50 Air Squat
1000m Ski
50 Air Squat
* Only complete if you are NOT following the Athlete Program

Part B
1 RFT
800m Run
* SPRINT

Saturday

Part A
10 REFT
200/150m Row
1:1 Rest
* You should be pretty consistent throughout

Part B
E2M for 32:00
Int 1) 800/600m Assault Bike
Int 2) 30 KB Swing @ 24/16kg
Int 3) 120 Double Under
Int 4) 15 Burpee Box Jump Over @ 24/20"
* This is the RX standard, scale as required
* Record the lowest score for each exercise
* Only complete if you are NOT following the Athlete Program