MOBILITY & WARM UP
Row (OR Ski Erg)
3min from easy to mod pace
3min on damper 3-4 (hard)
3min recovery on damper 1
2min on damper 5-6 (hard)
2min recovery on damper 1
Directly into:
CONDITIONING
“SING SONG”
4 sets:
5min on damper 2-3 (moderate),
2min recovery on damper 1 b/t sets
-into-
3min at easy “”cool down”” pace
MOBILITY & WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog
SKILLS & SPECIFIC WARM UP
Air Squat + 2 rounds: 15 Cal Row – 2 Push Ups – 4 Air Squat – 6 AB Mat Sit Ups – 5 Cal Row
CONDITIONING
“ ROUTE OUT ”*
For Time
2000 mt Row
1 Rounds of “Modified Cindy”
1 Round of “Modified Cindy”:
5 Push-ups
10 Air Squats
15 Butterfly Sit-ups
Perform 1 Rounds of “Modified Cindy” every minute at the start of the minute until the 2000 meter row is over. After that, perform another round of modified Cindy.
*compare to 02-07.19
WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog
CONDITIONING
“MAZE RUNNER”
For Time
5k Weighted Run
Backpack/Rucksack #5kg – Body Armor #9/6
MOBILITY & WARM UP
1 round: 400m RUw. 10 push up walk outs. 10 reverse inch worms. 15 front leg kicks per side.
CONDITIONING
A) AMRAP in 10 minutes of: Max Pushups Every stop 50 Jumping Jack
B) Run: 10 Km Time Trial
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2 rounds not for time
30 arm circles forward and backward
30 touchdown arm swings ( 15 for side )
3 upward and down dog
10 holds focused on shoulders.
5 pushup walk outs
200 mt Jog
SKILLS
Pose Running
CONDITIONING
Bike : “Hill Sprints” Go every two minutes, 20 sec. all-out effort, Perform until pace or form deteriorates
Run : “Hill Sprints” Go every two minutes, 20 sec. all-out effort, Perform until pace or form deteriorates
*Recommended range 8 – 15 maintaining distance
*Biking can be adjusted with big chain ring,
WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog
MOBILITY & SKILLS
10′ Practice Ski Erg – Row
CONDITIONING
“Tosh Scheme”
2 Round For Time
250 meter Row
Rest 1/1
500 meter Row
Rest 1/1
700 meter Row
MOBILITY & WARM UP
Trigger Point Therapy-Mobility Around Trouble Areas
Then:
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle
CONDITIONING
“TECHNICAL TESTS ERGATHLON”
Sprint for Time
in Team of 3
2k meter Ski
4k meter Bike
2k meter Row
MOBILITY & WARM UP
Trigger Point Therapy-Mobility Around Trouble Areas
Then:
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle
SKILLS & SPECIFIC WARM UP
Pose Running
CONDITIONING
Intervall
5 x 600 mt Run Rest 2′
MOBILITY & WARM UP
Trigger Point Therapy-Mobility Around Trouble Areas
Then:
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle
SKILLS & SPECIFIC WARM UP
Pose Running
CONDITIONING
For Time
5k Run
MOBILITY & WARM UP
3 Rounds:
200m Run or 250/200m Row:
After each Round, complete:
12 Hollow Rocks
12 Superman Hold
6 Kip Swing
2 Rounds:
5 Scap Retractions
3 Spiderman + Reach
:15s Deadhang Hold
3 Walkouts
5 Strict Toes to Bar
SKILLS & SPECIFIC WARM UP
Kipping ( Toes To Bar – Pull Ups )
2 Rounds, ramping intensity on the second:
100 Meter Run, 5 TTB, 5 Burpees
100 Meter Run, 3 TTB, 3 Burpees
CONDITIONING
For Time:
200 Meter Run, 18 TTB, 18 Burpees
200 Meter Run, 15 TTB, 15 Burpees
200 Meter Run, 12 TTB, 12 Burpees
200 Meter Run, 9 TTB, 9 Burpees
200 Meter Run, 6 TTB, 6 Burpees
200 Meter Run, 3 TTB, 3 Burpees
