17. Juli 2026

Warm up:

6 min EMOM:

Min 1: 150-200m Run

Min 2: Row

Min 3: Ski

Easy pace.

Workout prep:

3 Rounds of:

15 Russian KB Swings (light weight)

10 Ring rows

5 Burpees

Workout:

3 x 10 min on / 2 min off:

A)

1000m Run RPE 7-8 (race pace)

1000 / 900m Ski

Max distance Sled push 150/100kg in remaining time

B)

1000m Run RPE 7-8 (race pace)

1000 / 900m Row

Max Box jumps (step down) 24/20in in remaining time

C)

1000m Run RPE 7-8 (race pace)

50 Burpees to target

Max Farmers carry 2 x 24/16kg in remaining time

Accessory:

6 min EMOM:

Min 1: 10 Arch rocks + 10 sec Arch hold

Min 2: 20 sec Deficit split squat hold each side