29. April 2026

Warm up:

2 rounds for quality:

30 sec Erg

10 Glute bridge

10 Alt. Lunge with overhead back reach

10 Rocking push-ups

10 Kang squats

10 Pogo jumps

Strength prep:

With an empty barbell:

5 Jefferson curls

5 Good mornings

5 / 5 Static split squats

10 Alt. Back rack lunges (step forward)

Strength:

Back rack lunges (Week 3)

3 x 10, rest 2 min between sets.

You should feel like you could do 2 more reps if needed.

Workout:

8 x 2 min on / 1 min off:

A) AMRAP:

12 KB Front squats 2 x 24/16kg

Max cal erg in the remaining time

B) AMRAP:

20 KB Deadlifts 2 x 24/16kg

Max cal Erg in the remaining time

RPE 6-7.