3. Juli 2026

Warm up:

400m Run (easy pace)

2 Rounds of:

100m Row

100m Ski

10 DB Good mornings

10 Walking lunges

5 Burpees

10m DB OH Carry

Workout prep:

Give members a couple of minutes to test out and find their weight for the sled.

Workout:

3 x 10 min on / 2 min off:

Buy-in: 1000m Run RPE 7–8 (race pace)

AMRAP remaining time:

250 / 200m Row

10m Sled pull 100/80kg

40m DB Farmers carry 2 x 20/15kg

250 / 200m Ski

10m DB Farmers Walking lunges 2 x 20/15kg

40m DB Farmers carry 2 x 20/15kg

Accessory:

6 x 20 sec on / 10 sec off:

1. Hollow hold / Tuck hold / Hollow rocks

2. Side plank Left

3. Side plank Right