21. August 2026

Warm up:

2 Rounds of:

200m Run (easy pace)

5 Push-up to down dog

200m Row (easy pace)

10 Down ups

200m Ski (easy pace)

10 Walking lunges

Workout prep:

5 Burpee broad jumps

10m Walking lunges

10m Sandbag walking lunges (workout weight)

Workout:

Every 10 min x 4:

A) For time:

500-600m Run RPE 7-8 (race pace)

20 Burpee broad jumps (1m)

40m Sandbag walking lunges 20/10kg

300-400m Run RPE 7-8 (race pace)

B) For time:

500-600m Run RPE 7-8 (race pace)

500 / 450m Ski

500 / 450m Row

300-400m Run RPE 7-8 (race pace)

Alternate between A and B.