19. Oktober 2026

Warm up:

200m Run (easy pace)

1 min Erg (easy pace)

2 Rounds of:

8 Walking lunges

8 Down ups

8 Sit-ups

Conditioning prep:

3 Rounds of:

4 Burpee box jump overs

6 DB Step ups

8/6 cal Erg

Building workout loads.

Conditioning:

4 x 10 min on / 1 min off:

A) AMRAP:

200m Run

30 Walking lunges (bodyweight)

200m Run

20 Alt. Box step ups (bodyweight) 20in MF

200m Run

10 DB Box step overs 2 x 15/10kg - 20in MF

B) AMRAP:

20/15 cal Row

15 Down ups

20/15 cal Ski erg

12 Burpees to target

20/15 cal Bike erg

9 Burpee box jump overs 20in MF (lateral)

Alternate between A and B.