13. April 2026

Warm up:

2 Rounds for quality:

30 sec Erg of choice

10 Pogo jumps

10 Baby burpees

5+5 Lunge to high knee

Strength prep:

Specific mobility:

10 Hip flow

10 Alt. Lunges with overhead back reach

10 Alt. Lunges with rotation

With an empty barbell:

5 Jefferson curls

5 Good mornings

5 / 5 Static split squats

10 Alt. Back rack lunges (step forward)

Then give members a couple of minutes to build up to their working weight.

Strength:

Back Rack Lunges (Week 1)

3 x 10, rest 90 between sets.

You should feel like you could do 4 more reps if needed.

Workout prep:

2 rounds:

5 Burpees

5 DB Goblet squat 1 x 15/10kg - 35/25lbs

20 sec rest

Workout:

6 x 2 min on / 1 min off:

A)

20m Burpee broad jumps

Max cal Erg in the remaining time

B)

20 KB Goblet squats 1 x 24/16kg - 53/35lbs

Max KB Swings in remaining time 1 x 24/16kg - 53/35lbs

Alternate between A and B.