GOALS + GUIDANCE: To warm up for today’s complex coaches will pair you up to row 2000 meters, switching every 250 meters. Keep transitions fast, and target 8 minutes.
10 x on the […]
10.06-10.12.2025
3 Rounds
200 Meter Suitcase Carry
20 Box Jumps, 20″
20 Squats
20 Plank Side Bends
2:00 Plank
20/17 Cal Bike
MCx: 53/35
MAx: 35/26, step up 24″, 18/15 cals
MVx: 150m 26/18, 15 reps, step ups 20″, 15/12 cals
GOALS + GUIDANCE: Carry the kettlebell 100 meters in one hand then switch on the way back. […]
AMRAP 22
200 Meter Run
22 Deadlifts
22 Pull Ups
22 Burpees
22 Russian KB Swings
22 Walking Lunges
MCx: 185/135, 70/53
MAx: 155/105, 11 pull ups (band), 53/35
MVx: 14 reps, 115/75, ring rows, in+outs, 35/26
GOALS + GUIDANCE: When you see AMRAP, take the opportunity to work on something new, challenge yourself with […]
Lateral DB Goblet Lunges
3 x 8/8, build
GOALS + GUIDANCE: Hold a dumbbell at chest height and take controlled steps to the side, keeping your chest tall and knee tracking over your toes. Do 8 reps on one side before moving to the opposite side. Choose a weight that challenges […]