2022/06/24 Endurance
4 Rounds of E4MOM
18 Box Jumps Over
15 Wallball Shots 20/14lb
ME Burpee over MedBall till 2:30 Min.
5 Min. Rest then
4 Rounds of E4MOM
15/12 cal Ergometer
16 Dumbbell Snatches (22,5/15 Kg)
ME V-Ups till 2:30 Min.
Goal: Interval pace, then Rest and bring your HR down
2022/06/x Endurance
3 Workouts, each 8 Min. TC, /w 5 Min. Rest in btw.
30 Burpee Boxjumpover
30 DBall over Shoulder (40/30)
30 Burpee Boxjumpover
Timecap: 8 Min
5 Min. Rest
45-35-25
Wallball Shots 20/14lb
cal Row
Timecap: 8 Min
5 Min. Rest
60 Plate GtoOH (20/15)
60 Plate Thruster
60 Plate OH Lunges
Timecap: 8 Min
2022/06/17 Endurance
120/84 cal Row
10 Wallwalks (scaling Inchworm + Pushup)
40 Kettlebell Swings 32/24Kg
60/42 cal Row
8 Wallwalks (scaling Inchworm + Pushup)
30 Kettlebell Swings 32/24Kg
30/21 cal Row
6 Wallwalks (scaling Inchworm + Pushup)
20 Kettlebell Swings 32/24Kg
2022/06/x Endurance
AMRAP 45
500/400 m Row
9 Burpee box step ups *
30/20 cal Echo Bike
5 pull-ups *
*For each round add 3 more reps to the burpees and 1 rep to the pull-ups.
2022/06/12 Endurance
4 Rounds for time:
30 cal Ergometer
36 DB Snatches (22,5/15)
20 cal diff. Ergo then first time
26 DB Frontsquats (22,5/15)
10 cal diff. Ergo then second time
16 DB Shoulder to Overhead (22,5/15)
20 TTB / Knee raises
2022/06/10 Endurance
Min 2: 40s ME Bike / Ski / Row
Min 3: 40s Kettlebell Carry
Min 4: 40s ME Bike / Ski / Row
Min 5: Rest
2022/06/03 Endurance
AMRAP 15:
27 calorie Row
21 (GHD) Sit-ups
15 Single-arm dumbbell push press (22,5/15)
9 Burpees over rower
5:00 Rest
AMRAP 15:
15 Air Squats
10 Push-ups
5 Pull-ups
2022/05/30 Endurance
100/70 calorie Rowing
*EMOM Alternate between:
Min 1: 5 Burpees
Min 2: 8 Dumbbell Snatches (22,5/15 Kg)
5:00 Rest, then:
21-15-9
Calorie SkiErg / Air Bike
Single arm DB Thruster /arm (22,5/15 Kg)
2022/05/23 Endurance
15 Min. AMRAP
21 cal Air Bike / Ski Erg
15 Burpee Boxjumps
9 Toes to Bar or GHD Situps
– 10 Min. Rest btw. –
15 Min. AMRAP
21 cal Row
15 Overheadsquats/Frontsquats (40/30)
9 Pullups / Ring Rows
2022/05/16 Endurance
4 Sets of:
3 Min. ON
400m Run / 500m Row / 500m Ski
ME Burpees
2 Min. OFF
3 Min. ON
400m Run / 500m Row / 500m Ski
ME ME empty Bar Thruster
2 Min. OFF
