Monday

Part A
AMRAP 6:00
15/10 Cal Row
6 Burpee Over Rower
* Minimise transitions and move quickly - 6:00 is not a long time

Part B
4 RFT
800m Run
10 Deadball Over Shoulder @ 55/35kg
* Pace this workout... She looks easy/simple on paper but less so when it happens...
* Only complete if you are NOT following the Athlete Program

Tuesday

Wednesday

Part A
- 1 Round -
1:30 Max Calorie Row (SPRINT)
- Rest 4:00, then 8 Rounds -
'X' Cal Row
2:00 Rest
* So your first 2:00 of Rowing will determine the number of Cals you will complete for you 8 rounds. Do NOT sandbag the first 1:30 - it should be an all out SPRINT
* Note your cals in the Notes and Log your times as the scores

Part B
14:00 Running Clock
- 0:00 - 9:00 -
AMRAP 9:00
21 Cal Assault Bike
15 T Burpee
- 9:00 - 14:00 -
ME Cal Row
* 2 Scores = 1st is total reps completed in the AMRAP - the 2nd is total calories completed in the final 5:00
* Only complete if you are NOT following the Athlete Program

Thursday

Friday

Part A
1 RFT
50 Wall Ball @ 9/6kg
30 KB Swing @ 24/16kg
50 Wall Ball @ 9/6kg
20 KB Swing @ 24/16kg
50 Wall Ball @ 9/6kg
10 KB Swing @ 24/16kg
* Only complete if you are NOT following the Athlete Program

Part B
E2M for 18:00 (4 Sets)
20/15 Ski Erg
* SPRINT each round!
* Only complete if you are NOT following the Athlete Program

Saturday

Part A
4 RFT (40:00 Cap)
800m Run
25 Pull Up
50 Push Up
75 Air Squat
* Manage your pace and aim for a negative split