ENGINE As a team of 3: 20 Synchro Down-up Row 1200m Run 1200m 20 Synchro Down-up Row 900m Run 900m 20 Synchro Down-up Row 600m Run 600m 2 rounds One person working at a time Split into 400m, 300m, 200m intervals

Warm-up 30:30 Skipping; 4 sets then 60 sec Spiderman Lunge 60 sec Hip swivel 60 sec Straddle Workout For total reps: On the minute for 24 minutes: 1 – Box jump step down, 20″ 2 – Press-ups 3 – KB Swings, 24/16 4 – Triple-unders Rx+ is Triple-unders Rx is Double-unders Try for the triples! […]

Warm-up 3 Rounds Jog 200m 5 tap swing 7 squats 2 lengths Duck walk Workout In pairs, for time: 50 Pull-ups Run, 400 m 42 Thrusters, 42.5/30 Run, 800 m 42 Thrusters, 42.5/30 Run, 400 m 50 Pull-ups Both run together

ENGINE In pairs, 10 rounds for time of: Row, 250m 10 Burpee Over Rowers 50 Double-unders

FITNESS Warm-up 3 rounds Row 250m 10 press-ups 10 hanging knee raises 10 air squats Workout EMOM 28, alternating between: Min 1 – 50 sec Row/Bike/Ski Min 2 – 50 sec Down-ups Min 3 – 50 sec Skipping Min 4 – 50 sec Top Plank Post-workout 2 minutes couch stretch per side 2 minutes banded hamstring stretch […]

FITNESS Warm-up With a partner: Row 500m Row 250m Row 100m Partner jumps rope while other rows Workout In pairs, two rounds for time Row 2000 m 30 Ground to Overhead, 60/42.5kg Post-workout Band Shoulder Stretch

STRENGTH Front Squat 1-1-1-1-1 Use the heaviest weight you can for each set. ENGINE EMOM 20, alternating between: Odd: Row for 40 sec Even: Burpee for 40 sec Total reps

PREPARATION 150m Row for technique 10 Wall Ball for technique 3 sets HSPU Practice 5 Deadlift; 3 sets Progressive weight up to workout weight ENGINE 13 minute AMRAP: 55 Deadlift 85/60 55 Wall Ball 55 Rowing 55 HSPU