WORKOUT 1

CARDIO PARTY

Rower
1000m-900m-800m-700m-600m-500m
Bike Erg
1000m-1100m-1200m-1300m-1400m-1500m

WORKOUT 2

PHASE 1 - PULL

Straight arm cable pull downs 12,10,8
Seated wide grip cable rows 15,12,10, (20 drop set)
BB bent over rows 10,8,6,(20 drop set)
Wide grip pull ups 4 x max reps
Alternating Dumbbell curls 15,12,10,8 (each arm)
Cable straight arm bicep curls 40,40,40,40 drop set each set

PHASE 2

Ski erg
500m x 10
1 min rest between each round.

WORKOUT 3

INTERVALS

1km Warm up @5:00km pace
1km @4:00km pace
90 sec rest
2x800m - 90 sec rest
2x400m - 1min rest
2x200m - 1min rest
1km Cool down

WORKOUT 4

PHASE 1

10M'EMOM
Every minute: BB Squat cleans
Notes:
0-5mins @80% max
5-10mins @80-90% max
Into…

PHASE 2 - LEGS

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30,40
Bulgarian smith machine spilt squats single leg 12,10,8

WORKOUT 5

600m-500m-400m
Rower
Ski erg
Run
Into…
Db front squats 20
Pull ups 15
Toes to bar 15
Db duel Devil press 10 @17.5kgs

WORKOUT 6

PUSH

Flat barbell bench 10,8,6
Seated db shoulder press 12,10,8
Seated chest press machine 12,10,8
Db side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
100 push ups for time