27. Juli 2026

Warm up:

400m Run (easy pace)

2 Rounds of:

5 Baby burpees

10 Pulls on ski erg

5 Broad jumps

10 Air squats

Workout:

4 x 5 min on / 2 min off:

A) AMRAP:

300-400m Run RPE 7-8

500 / 450m Ski

Max Burpee broad jumps in remaining time.

B) AMRAP:

300-400m Run RPE 7-8

500 / 450m Row

Max Wall balls 6/4kg

Alternate between A and B.

Accessory:

6 min EMOM:

Min 1: 15-20 sec Copenhagen plank each side

Min 2: 20-30 sec Hollow hold / Tucked hold / Hollow rocks