WORKOUT 1

PAHSE 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

PAHSE 2

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

WORKOUT 2

Mikko’s Triangle

40M’EMOM
1 minute Row
1 minute SkiErg
1 minute Assault Bike
1 minute Rest

WORKOUT 3

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
Barbell Stiff leg deadlifts 12,10,8

WORKOUT 4

PAHSE 1 - 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

PAHSE 2

Assault bike
20min - Max calories

WORKOUT 5

Intervals (treadmill)
8 x 1:30 minute 17km
2 x 2:30 minute 17km
1min rest after each round
If you can’t do the km speed lower it

WORKOUT 6

7 rounds for time:
500m Rower
30 BB back squats @60kg

WORKOUT 7

PAHSE 1 - ARMS

Db incline bicep curls 20,15,12
Db single arm Concentration curls 20,15,12
Incline alternating db hammer curls 20,15,12
Tricep overhead cable extensions 20,15,12
Tricep dips 3 sets max reps
Tricep close grip smith machine flat bench 15,12,10

PAHSE 2

20M’AMRAP
8 push press @60kg
8 Duel devil press @17.5kg
8 toes to bar
18cal rower
As many rounds as possible