19. Oktober 2026

Warm up:

6 min EMOM:

Min 1: Row

Min 2: Bike erg

Min 3: Ski

Go faster each round.

WOD prep:

10 Air squats

5 Wall balls

10 Russian KB Swings

30 sec Plank hold

Conditioning:

35 min AMRAP:

500/450m Row

15 Wall balls 9/6kg

1000/900m Bike

20 Russian KB Swings 1 x 24/16kg

500/450m Ski

30 sec Plank hold

Accessory:

6 x 20 sec on / 10 sec off:

A) Russian twist with plate

B) Reverse plank

Alternate between A and B.