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