14. August 2026

Warm up:

400m Easy jog

2 Rounds of:

10m High knees

10m Bum kicks

10m Death march (without weight)

10m Walking lunges

Strength prep:

For quality:

10 Plank shoulder taps

10 Scapula push-ups

10 Ring rows

5 Slow eccentric push-ups (3 sec down)

5 Seal rows, light weight

Strength:

4 Rounds of:

10 Deficit push-ups / Kneeling / Weighted

10 DB Seal rows

Rest 60 sec between sets.

Workout prep

5 Burpees

6 alt DB snatches

4 alt. Devil press (light DB)

10m Sandbag walking lunges at workout weight

Workout:

8 x 2 min on / 1 min off:

A) Buy in: 200m Run

Max Alt. Single arm devils press 1x 15/10kg

B) Buy in: 200m Run

Max cal Ski erg in remaining time

C) Buy in: 200m Run

Max distance Sandbag walking lunges 20/10kg in remaining time

D) Buy in: 200m Run

Max cal Row in remaining time

Alternate between A, B, C and D.