8. Mai 2026

Warm up:

800m Run (easy pace)

into:

2 Rounds of:

10 Walking lunges

5-8 Ring rows

10 Air squats

10 Russian KB Swings

Workout prep:

10m Sandbag walking lunges

10 Wall balls

Then give members a couple of minutes to test out the sled.

Workout:

Every 5 min x 6:

A)

20m Sandbag walking lunges  20/10kg - 45/20lbs

400m Run

20 Sandbag squats 20/10kg - 45/20lbs

B)

40m Farmers carry 2 x 24/16kg - 53/35lbs

400m Run

20m Sled push 150/100kg - 330/220lbs

Accessory:

6 x 20 sec on / 10 sec off:

A) Russian twist with plate

B) Band resisted knee tucks

Alternate between A and B.