17. Juni 2026

Warm up:

400m Run (easy pace)

For quality:

10 Rocking push-up

5 Push-up to down dog

10 Band pull aparts

10 Ring rows

Strength (Week 5)

Strength prep:

With an empty barbell:

10 RDL

10 Bent over rows

10 Spoto press

10 Paused bench press

10 Bench press

Every 90 sec x 8:

A) 4 Bench Press @ 98-102% of 6RM

B) 4 Bent Over Row @ 98-102% of 6RM

Alternate between A and B.

Workout:

Team of 2.

5 min AMRAP:

Buy in: 400-600m Run (together)

Max Sled pull 100/80kg

2 min Rest

5 min AMRAP:

Buy in: 400-600m Run (together)

Max cal Ski

2 min Rest

5 min AMRAP:

Buy in: 400-600m Run (together)

Max DB Box step overs 2 x 15/10kg