Wednesday 20th

Component 1

(30 Minutes)


5 Rounds

4 Min Bike/Row/Ski/Run

2 Minute rest


Pick two of the four options for cardio that you want to work on today.

Work on one for two minutes and the other for the remaining two minutes


Intensity 7/10

Rest 5 minutes then:


Component 2

(10 Minutes)

In pairs


5 rounds each

Bike / Row/ Run

60 seconds on

60 seconds off


For max meters/calories

The goal is to be consistent across all rounds, trying to match meters within 10m or calories within 2


Intensity 8/10












135 views0 comments

Recent Posts

See All

Team of 4 18 Minute AMRAP 60 Double dumbbell box step over 24”/20” 60 Double dumbbell power clean (inside legs) 60 Cal Echo Bike Rest 5 Minutes 18 Minute AMRAP 60 Double Kettlebell walking Lunge 60 Do

Thursday 26th Component 1 (15 Minutes) 4 Sets A1. 5-7 Incline Dumbbell Bench Press A2. 5-10 Weighted Pull-up / Strict C2b Pull-up / Banded Pull-up Rest 90 seconds - 2 minutes between sets Com

Wednesday 25th Mini Olympics Week 3 WOD 1 10min CAP – Max load 40m SB carry unbroken WOD 2 5min AMRAP – Max burpees to plate WOD 3 500m row for time