5. Oktober 2026

Warm up:

400m Run (easy pace)

2 Rounds of:

5 Wall squats

7 Baby burpees

10 Lunges

20 sec Plank hold

Workout prep

3 Rounds of:

100m Run (race pace)

5 Burpees

7 Wall balls

1 min Rest

Workout:

Every 10 min x 3:

400m Run RPE 7-8 (race pace)

10 Burpees

15 Wall balls 6/4kg

10 Burpees

15 Wall balls 6/4kg

10 Burpees

400m Run RPE 7-8 (race pace)

Strength prep

2 Rounds of:

5-7 Ring rows

5-7 DB Bench press

Building tempo and workout load.

Strength:

Every 90 sec x 6:

A) 10-12 Tempo Ring rows

B) 10-12 DB Bench press

Alternate between A and B.