WORKOUT 1
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 2
Mikko's Triangle
40M'EMOM
1 minute Row 16 cal
1 minute SkiErg 16 cal
1 minute Assault Bike 16 cal
1 minute Rest
Notes: Select what calories per minute
WORKOUT 3
LEGS
Lying hamstring curls: 15, 12, 10
Leg extensions: 15, 12, 10
Leg press: 15, 20, 30, 40
Bulgarian smith machine split squats (single leg): 12, 10, 8
Barbell Stiff leg deadlifts: 12, 10, 8
WORKOUT 4
PHASE 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
PHASE 2
Assault bike 20min - Max calories
WORKOUT 5
12km Run - Zone 2
WORKOUT 6
7 rounds for time:
500m Rower
30 BB back squats @60kg
WORKOUT 7
PHASE 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
PHASE 2
20M'AMRAP
8 push press @60kg
8 Duel devil press @17.5kg
8 toes to bar
18cal rower
As many rounds as possible
